Sweet and Sour Vegetable Stir Fry Click image to enlarge
Course: Main
Dish: Vegetarian
Serves: 6
Nutritional information per serving:

180 calories

22.2g carbohydrate

5.5g protein

8.2g fat (1.7g saturated fat)

5g fibre

 

Did you know?

There is more vitamin C retained in a canned carrot than fresh or frozen by the time it has been cooked


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Sweet and Sour Vegetable Stir Fry

For busy parents, this is a quick way to provide the whole family with a fun and colourful dish that is also nutritious.
10 minutes to prepare and cook. Serves 6.
See “CAN-veniently Nutritious” for more recipes

Ingredients:
4 tbsp groundnut oil
4 spring onions, chopped
1 red pepper, deseeded and thinly sliced
1 green pepper, deseeded and thinly sliced
1x 220g can baby corn, drained
1x 220g can water chestnuts, drained
1x 410g can borlotti beans, drained
1x 220g can bamboo shoots, drained
1 x 300g can baby carrots, drained
2 Pak choi, sliced and rinsed
1 x 500g can sweet and sour sauce
serve with noodles or rice

 

Method:

1. Heat 2 tbsp of oil in a large frying pan or wok and stir fry the spring onions for 2 minutes. Add the peppers and stir-fry for a further 3 minutes.
2. Stir in the remaining vegetables and stir-fry for 4 minutes.
3. Add the sauce and heat gently until all the ingredients are heated through.
4. Serve immediately with noodles or rice. 

Canny Tip: Mix and match fresh and canned ingredients to make this quick, easy and healthy dish.

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