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