Wednesday, June 25, 2008

Veal and Vegetable Stir-Fry

This quick to cook stir-fry bursting with healthy vegetables is guaranteed to be a popular dinner choice for the entire family. Serve with boiled rice or noodles. Recipe quantities serve 4.


2 tablespoons polyunsaturated oil
1 clove garlic, crushed
1 teaspoon grated fresh ginger
2 onions, chopped
1 green capsicum (pepper), sliced
1 carrot, sliced
10 ounce (300 g) can corn kernels, drained
7 ounce (220 g) can bamboo shoots, drained, sliced
6 veal steaks, sliced
2 tablespoons tomato ketchup (sauce)
2 tablespoons Worcestershire sauce
1 tablespoon vinegar
1/2 cup water
1 small chicken stock cube, crumbled
1/2 teaspoon chili powder


1. Heat oil in wok or medium frying pan, add garlic and ginger, stir over medium heat for about 1 minute or until lightly browned. Add onions, capsicum, carrot, corn and bamboo shoots to pan, stir-fry over high heat for about 4 minutes or until onion is soft, remove from pan; keep warm.
2. Add veal to pan, stir-fry over medium heat for about 1 minute or until veal is brown. Return vegetables to pan with remaining ingredients, stir-fry over medium heat until sauce boils and evenly coats vegetables and veal. Serve immediately.

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