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Easy Peasy Stir-Fry

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)7.9152
Energy (kCal)330.088
Carbohydrates (g)35.4912
Total fats (g)21.3136
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Heat oil in a wok over high heat. | 2. Add garlic, ginger, and scallions. | 3. Reserve some ginger and garlic. | 4. Stir fry to season. | 5. Add mushrooms, pea pods, broccoli, carrots, and mushrooms. | 6. Stir fry over very high heat quickly to distribute the seasoned oil evenly. | 7. Add soy sauce, rice wine vinegar, and reserved garlic and ginger. | 8. Add sesame and/or chili oil if using now, too. | 9. Stir fry another 3-5 minutes, until all veggies are done. | 10. Serve over brown rice. | 11. If you use instant brown rice, it cooks while you stir fry. | 12. NOTE: I use precut, bagged veggies for this (a brand called "broccoli wokly"), which simplifies things a great deal and still leaves it cheap. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    broccoli floret 1 cup - - - -
    carrot 1/2 cup sliced 26.24 6.1312 0.5952 0.1536
    snow pea pod 1/2 cup - - - -
    mushroom 3/4 cup sliced canned - - - -
    scallion 4 sliced 128.0 29.36 7.32 0.76
    vegetable oil 1 1/2 1/2 175.84799999999998 0.0 0.0 20.4
    garlic 2 -3 teaspoons minced 0.0 0.0 0.0 0.0
    ginger 2 -3 teaspoons minced 0.0 0.0 0.0 0.0
    soy sauce 2 -4 tablespoons 0.0 0.0 0.0 0.0
    rice wine vinegar 2 -4 tablespoons - - - -
    sesame oil 1 dash - - - -
    chili oil 1 dash - - - -

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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