GREEN VEGETABLE STIR-FRY WITH  PUMPKIN SEEDS. 

Green vegetables provide a wealth of nutrients, while pumpkin seeds add valuable nutrients, as well as extra flavour and crunch, to this delicious quick and easy stir-fry, ideal for a tasty lunch or snack. 

Preparation Time: 15 minutes, Cooking Time: 8 Minutes.  Serves: 2. 

            115g(4oz) small broccoli florets

            140g(5oz) green beans, cut into 2.5cm(1in) lengths

            1 tablespoon olive oil

            1 green pepper, seeded and sliced

            6-8 spring onions

            1 small clove garlic, crushed

            55g(2oz) fresh baby spinach leaves

            1 tablespoon dry sherry

            2 teaspoons reduced salt-soy sauce

            2 tablespoons pumpkin seeds

            Freshly ground black pepper to taste 

Blanch broccoli florets and green beans in a small pan of boiling water for two minutes:drain thoroughly and set aside.

Heat the oil in non-stick wok or large frying pan. Add blanched broccoli and green beans, green pepper, spring onions and garlic:stir-fry over a medium-high heat for 2 minutes.

Add baby spinach: stir-fry for a further 2-3 minutes. Add sherry, soy sauce pumpkin seeds and black pepper:stir fry for 1-2 minutes, or until vegetables cooked to your liking.

Serve immediately with cooked egg noodles or brown rice.    

Variations:

Use sesame oil in place of olive oil. Use unsweetened apple juice in place of sherry.