Posts Tagged ‘sprouts’

MIXED VEGETABLE STIR-FRY

Saturday, September 12th, 2009

Fresh vegetables like baby corn, snow peas and bean sprouts are tossed together in garlic to make this delectable stir-fry. The cornflour and water mixture helps to make a thick sauce which coats the veggies lightly and prevents them from drying out.MixedVegetableStir-fry

Cooking Time : 4 mins.
Preparation Time : 10 mins.

Serves 2.

Ingredients

½ cup baby corn, cut into 25 mm. (1″) pieces
½ cup snow peas, cut into 25 mm. (1″) pieces
½ cup bean sprouts
¼ cup spring onion greens, chopped
¼ cup spring onion whites, chopped
½ teaspoon chopped garlic
½ teaspoon chopped green chillies
½ cup water
1 teaspoon corn flour mixed with 1 teaspoon water
1 teaspoon oil
a pinch sugar
salt and pepper to taste

Method
1. In a microwave safe bowl, combine together baby corn, snow peas and bean sprouts along with 2 tablespoons of water and microwave on HIGH for 1 minute. Remove and keep aside.

2. In another microwave safe bowl, add the oil, spring onion whites, garlic and green chillies and microwave on HIGH for 1 minute.

3. Add the water, cornflour mixture, cooked vegetables, spring onion greens, sugar, salt and pepper, mix well and microwave on HIGH for 2 minutes.

SPROUTS SANDWICH

Saturday, August 29th, 2009

Elegant sandwiches with a sprout and potato stuffing instead of cheese to enhance your calcium and fibre levels.

Cooking Time : 20 mins.
Preparation Time : 10 mins.

Makes 4 sandwiches.

Ingredients

8 slices whole wheat bread
½ cup onions, sliced
4 teaspoons low fat butter to cook

For the sprouts

1 cup mixed sprouts, boiled
½ cup potatoes, boiled and mashed
½ cup onions, finely chopped
2 teaspoons ginger-garlic paste
1 green chilli, finely chopped
2 teaspoons pav bhaji masala
2 teaspoons coriander-cumin seed (dhania-jeera) powder
¼ teaspoon turmeric powder (haldi)
½ teaspoon black salt (sanchal)
1½ cups tomatoes, finely chopped
2 teaspoons oil
salt to taste

For the sprouts

1. Heat the oil in a non-stick pan, add the onions and sauté till the onions turn translucent.
2. Add the ginger-garlic paste, green chilli and sauté for another 1 minute.
3. Add the pav bhaji masala, coriander-cumin seed powder, turmeric powder, black salt, tomatoes and salt and cook for 5 minutes.
4. Add the sprouts and potatoes and mix well. Keep aside.

How to proceed

1. Divide the sprouts mixture into 4 equal portions.
2. Place one portion on one slice of bread. Top with an onion slice and sandwich using another slice of bread.
3. Repeat with the remaining ingredients to make 3 more sandwiches.
4. Pre-heat the griller and grill the sandwiches, using a little low fat butter to cook.
5. Serve hot.