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The whole family will enjoy this tasty, common sense approach to healthy eating, which features a deliciously balanced selection of low-fat, low-sodium and low-sugar recipes—all specially created to include at least one full serving of fruit or vegetables per portion.
Easy Healthy Recipes
Cashew Vegetable Stir-Fry

Cashew Vegetable Stir-Fry      "Cashew Vegetable Stir-Fry" is available in PDF format print friendly version
An appealing mix of tender-crisp vegetables and crunchy cashews. Ginger and hoisin flavours linger delightfully on the palate. Serve with thick Shanghai noodles or steamed jasmine rice.
 
Water1 tbsp.15 mL
Cornstarch2 tsp.10 mL
 
Chinese dried mushrooms, stems removed1212
Boiling water
 
Cooking oil2 tsp.10 mL
Large onion, cut into thin wedges11
Fresh chili pepper, finely chopped11
Garlic cloves, minced (or 1/2 tsp., 2 mL,22
powder)
Finely grated, peeled gingerroot 1/2 tsp.2 mL
(or 1/8 tsp., 0.5 mL, ground ginger)
 
Snow peas, trimmed2 cups500 mL
Red medium peppers, seeds and ribs22
removed, cut into thin strips
Green onions, cut into 1 inch (2.5 cm)1212
pieces
Medium carrot, cut julienne (see Note)11
 
Oyster sauce2 tbsp.30 mL
Hoisin sauce2 tbsp.30 mL
Liquid honey1 tbsp.15 mL
 
Finely shredded fresh basil 2 tbsp.30 mL
Raw cashews, toasted1/3 cup75 mL
 
Stir water into cornstarch in small cup until smooth. Set aside.

Put mushrooms into small bowl. Pour boiling water over top until covered. Let stand for about 20 minutes until softened. Drain. Thinly slice. Set aside.

Heat wok or large frying pan on medium-high until very hot. Add cooking oil. Add next 4 ingredients. Stir-fry for about 2 minutes until fragrant.

Add next 4 ingredients. Stir-fry for 2 minutes.

Combine next 3 ingredients in separate small cup. Add to snow pea mixture. Add mushrooms. Stir-fry for 2 to 3 minutes until vegetables are tender-crisp. Stir cornstarch mixture. Add to vegetables. Stir-fry for about 1 minute until sauce is boiling and thickened.

Add basil and cashews. Stir-fry for about 1 minute until heated through. Serves 6.
 
1 serving: 176 Calories; 5.8 g Total Fat (3.2 g Mono, 1.3 g Poly, 0.9 g Sat); 0 mg Cholesterol; 29 g Carbohydrate; 4 g Fibre; 5 g Protein; 572 mg Sodium
 
Note: To julienne vegetables, cut into 1/8 inch (3 mm) strips that resemble matchsticks.

 
 
Reprinted from Easy Healthy Recipes © Company's Coming Publishing Limited

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