February 5, 2009

Stir Fried Broccoli with Mushrooms and Bean Sprouts

Stir-Fried Broccoli and Mushrooms with Bean Sprouts - Since the new year, I have been on a diet of sorts. I say of sorts because I am not following any particular kind of diet. Its just one where I watch the carbs, which means I cut off rice almost completely, chose whole wheat bread over white bread and baked it myself as much as I can, and also included more vegetables and fruits in my diet. I also stopped drinking coffee and reduced tea-drinking to once a week. This wasn't too hard since I prefer milo anyway!

As part of this new diet plan, I started having stir-fries with different combinations of vegetables. Its very common in Singapore food courts to have 'mixed rice' stalls where basically you can choose a number of side dishes of vegetables and meat on a bed of rice. Most of the vegetable side dishes are a combination of 2 or more vegetables and this is one such combo that I particularly love.

I tried it once at home and we both loved it. Yes, TH loved it too! Its really very simple too and all I had for dinner is a generous helping of this stir fry with two slices of toasted brown bread.

The star ingredients are:

Broccoli, Shitake Mushroom

And Bean Sprouts

To make a stir fry that looks like this in the end


BROCCOLI MUSHROOM BEAN SPROUTS STIR-FRY

INGREDIENTS:
Broccoli - one small head cut into thin florets
Mushrooms - 1 cup, quartered with thick stalks removed. I used Shitake mushrooms but you can use pretty much any variety you want.
Bean sprouts - 1/2 cup
Green bell pepper / capsicum - 1/2 cup, cut into squares
Onions - 1/2 cup, cut into squares
Garlic - 2 cloves, chopped
Red chilli powder - 1 tsp
Low sodium soya sauce - 4 tbsp
Cornflour / cornmeal - 1 tbsp, dissolved in 4 tbsp water
Salt - to taste
Oil - 2 tsp

INSTRUCTIONS:

1. Heat oil and fry the onions and garlic until the onions turn pink.

2. Increase the heat to high and add the soya sauce. Let the sauce boil for about a min before adding the broccoli, mushrooms and capsicum. Continue to stir on high heat.

3. Once the vegetables have wilted a bit, add the bean sprouts and mix well.

4. Add the cornflour mix and blend well. Make sure not to use too much water to dissolve the cornflour.

5. Mix for another minute until the dish has blended well. Taste and adjust salt. You may not need as much as you think because the soya sauce will already have some salt.
You can adapt the kind of vegetables used and their quantities for this dish. Its very simple to make and quite filling too!

Here's another look at the dish - my favourite shot!