Last week after a gluttenous weekend full of chili and topped off with a visit to Chip Shop for some fried foods and desserts, on Monday we were in serious need of some healthy cooking. When I want to eat really healthy I try to make some sort of substantive vegetarian dish. A lot of times that means a veggie stir fry. On Monday we didnt want to wait to for brown rice to cook (which takes close to an hour), so we made my version of veggie low-mein, using loads of fresh veggies and whole-wheat soba noodles. It was delicious, and you can feel good about eating it (which you usually cant if you order any sort of low-mein from a Chinese restaurant). If you don't have soba noodles serve this over brown rice, which is what we usually do.
Everything cooks very quickly, so prep all of your ingredients first and have them ready to go so that you can throw everything in the wok when its time. If you don't have a wok use a large pan that can withstand high temperatures.
Veggie Stir Fry- Low Mein
1 head of broccoli, cut and steamed
1 onion, sliced
3 carrots, peeled and sliced on a diagonal
1 zucchini, sliced in half moons
2 cloves garlic, minced
1 inch piece of ginger, minced
3 scallions, white and light green parts sliced
1 tbsp vegetable oil
red chili flakes, to taste
1 can of water chestnut, sliced
1 can of baby corn
soba noodles, soaked in hot water until tender
for the sauce:
3/4 cup chicken broth
1/4 cup soy sauce
1 tsp sesame oil
2 tbsp rice wine vinegar
1 tsp red chili paste
1 1/2 tbsp corn starch
Whisk together all of the ingredients for the sauce and set aside. Cut all of the veggies that you will need and set them aside, ready to be used when needed.
Heat the vegetable oil in a wok (or large sauté pan) until its shimmering over a high heat. Add the garlic, ginger and as much red pepper flake as you like. Saute until fragrant but before the garlic starts to brown, stirring constantly (about 1-2 minutes).
Add the onion and sauté until its just about translucent, about 2-3 minutes. Add the carrots and cook another 2-3 minutes.
Add the broccoli and zucchini and sauté all the veggies until they are cooked through, about 5-7 minutes more (this is why you need everything prepped and ready to go - it all happens fast!). Add the water chestnuts and baby corn, tossing to heat through.
Add the drained soba noodles to the mixture and toss to coat (if using brown rice then skip this step). Whisk the sauce that you put together earlier (the cornstarch sits at the bottom so you need remix it). Pour the sauce over the mixture and toss through. Let the mixture heat up and boil a bit - that activates the cornstarch. Once it boils a little the sauce will start to get thick. Continue to toss the sauce veggies and noodles, coating everything with the sauce. Once everything is coated and the sauce is thick- you're done! Top with the sliced scallions and serve with a little extra soy sauce if necessary.
Everything cooks very quickly, so prep all of your ingredients first and have them ready to go so that you can throw everything in the wok when its time. If you don't have a wok use a large pan that can withstand high temperatures.
Veggie Stir Fry- Low Mein
1 head of broccoli, cut and steamed
1 onion, sliced
3 carrots, peeled and sliced on a diagonal
1 zucchini, sliced in half moons
2 cloves garlic, minced
1 inch piece of ginger, minced
3 scallions, white and light green parts sliced
1 tbsp vegetable oil
red chili flakes, to taste
1 can of water chestnut, sliced
1 can of baby corn
soba noodles, soaked in hot water until tender
for the sauce:
3/4 cup chicken broth
1/4 cup soy sauce
1 tsp sesame oil
2 tbsp rice wine vinegar
1 tsp red chili paste
1 1/2 tbsp corn starch
Whisk together all of the ingredients for the sauce and set aside. Cut all of the veggies that you will need and set them aside, ready to be used when needed.
Heat the vegetable oil in a wok (or large sauté pan) until its shimmering over a high heat. Add the garlic, ginger and as much red pepper flake as you like. Saute until fragrant but before the garlic starts to brown, stirring constantly (about 1-2 minutes).
Add the onion and sauté until its just about translucent, about 2-3 minutes. Add the carrots and cook another 2-3 minutes.
Add the broccoli and zucchini and sauté all the veggies until they are cooked through, about 5-7 minutes more (this is why you need everything prepped and ready to go - it all happens fast!). Add the water chestnuts and baby corn, tossing to heat through.
Add the drained soba noodles to the mixture and toss to coat (if using brown rice then skip this step). Whisk the sauce that you put together earlier (the cornstarch sits at the bottom so you need remix it). Pour the sauce over the mixture and toss through. Let the mixture heat up and boil a bit - that activates the cornstarch. Once it boils a little the sauce will start to get thick. Continue to toss the sauce veggies and noodles, coating everything with the sauce. Once everything is coated and the sauce is thick- you're done! Top with the sliced scallions and serve with a little extra soy sauce if necessary.
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