dry frying is a healthy way to cook and is ideally suited to vegetables. the vegetables stay crisp, nutrients and colour are retained and its virtually fat-free. it’s an effective way to encourage fussy eaters to eat vegetables.
First published at www.transformationcookbook.com
Ingredients:
coconut oil cooking spray
2 gala/fuji apples, cored and cut into 3mm slices
1/2 lemon, freshly squeezed
1 red onion, thinly sliced
3 bunches broccolini, finely chopped (inc stalks)
2 cups cauliflower florets, chopped
1 red capsicum, deseeded & sliced
1 green capsicum, deseeded & sliced
2 carrots, peeled & cut into matchsticks
1 zucchini, sliced into 3cm strips
3 baby summer/button squashes, ends removed, chopped
250g button mushrooms, sliced
150g snow peas, ends removed & chopped
1 corn cob, kernels cut off
2 tbsp coconut flakes
1/2 cup pomegranate seeds
1/4 cup coriander leaves, chopped
spices/seasonings
1 tbsp thai cooking paste
1 tbsp minced lemongrass
1 tbsp minced ginger
2 tbsp honey or maple syrup
1 lime, freshly squeezed
Step 1: Place apple slices into a small bowl and soak in lemon juice. This prevents the apple from browning. Set aside.
Step 2: Heat a non-stick frying pan on high. Spray with coconut oil, then add 1 tbsp each of the 3 pastes – Thai, lemongrass and ginger. Stir to release flavour. Add onion and cook for 1-2 minutes to soften. Add broccolini, cauliflower and capsicum strips. Squeeze juice of lime over the top, stiry and cook for 2-3 minutes until vegetables begin to brown.
Step 3: Add carrot, zucchini, squash and mushrooms. Stir in honey / maple syrup and cook for 2-3 minutes. Next add snow peas, corn kernels and continue cooking for a few minutes. When done, transfer vegetables to a large serving platter.
Step 4: Drain apples and add to the platter. Top with coconut flakes, pomegranate seeds and coriander leaves. This side dish goes perfectly with pork, chicken, lamb or seafood.
Tips:
• cut pomegranate into quarters. place into a browl of water and pick out the seeds. discard skin and membrane, and drain seeds using a strainer. pat dry with paper towel before using.
• additional fruit can be added or substituted to the dish – why not try adding cubes of mango, fresh nectarines or peaches.
