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Stir-Frying Conserves Vegetable Nutrients

January 23, 1986

Stir-frying is an excellent method of preparing vegetables. The quick cooking allows them to retain color and texture, as well as nutrients.


1 medium cucumber

2 medium onions

2 tablespoons oil

1 cup whole or halved mushrooms

1 cup cherry tomatoes

Seasoning Mixture

Peel and slice cucumber 1/4-inch thick. Cut onions into wedges. Stir-fry onions in oil over moderately high heat 1 minute. Add cucumber, mushrooms and tomatoes and continue to stir-fry 1 minute.

Add Seasoning Mixture and stir gently. Cover and simmer 3 minutes or until vegetables are tender-crisp. Makes 4 servings.

Seasoning Mixture

1/3 cup dry white wine or water

1 tablespoon soy sauce

1 chicken bouillon cube, crumbled

1 teaspoon brown sugar, packed

1 teaspoon vinegar

1 teaspoon cornstarch

1 clove garlic, pressed

1/8 teaspoon ground ginger

Combine wine, soy sauce, bouillon cube, brown sugar, vinegar, cornstarch, garlic and ginger.


1 tablespoon peanut oil

2 cloves garlic, minced

1 teaspoon minced ginger root

2 cups broccoli florets

1 sweet red pepper, cut into 1 inch pieces

1 sweet potato, peeled and shredded

2 cups shredded savoy cabbage

Salt, pepper

1/4 cup roasted peanuts

Heat oil in wok or large skillet. Add garlic and ginger and cook, stirring constantly, 2 minutes. Add broccoli and stir-fry 3 minutes. Add red pepper, sweet potato and savoy cabbage. Season to taste with salt and pepper. Stir-fry until vegetables are just tender. Sprinkle with peanuts. Makes 6 servings.

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