Stir Fried Vegetable Salad Recipes

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STIR FRIED VEGETABLE SALAD



Stir Fried Vegetable Salad image

This is an unusual but delicious salad. The best way to tackle it is to stir fry each vegetable separately, then dress with sesame oil, lemon juice and seasoning.

Provided by MarieRynr

Categories     Vegetable

Time 50m

Yield 6 serving(s)

Number Of Ingredients 12

4 tablespoons grapeseed oil or 4 tablespoons any light cooking oil
4 ounces cashew nuts
1 inch fresh ginger, peeled,thinkly sliced and cut into fine matchstick sized strips
7 ounces thin green beans, trimmed,but with the tails left on
2 yellow sweet peppers, halved,seeded and cut into thin strips
1 bunch green onion, trimmed and sliced diagonally
7 ounces asparagus, trimmed into 2 inch lengths
1 -2 tablespoon chopped fresh coriander (cilantro)
1 teaspoon sesame oil
1 lemon, juice of
salt & freshly ground black pepper
1 (85 g) package watercress

Steps:

  • Heat 1 TBS oil in a wok or a 10 inch frying pan.
  • When hot, stir fry the cashew nuts until golden.
  • Remove and set aside.
  • Add a further 1 TBS oil and stir fry the ginger for 1/2 minute.
  • Add the beans and continue to cook for 4 to 5 minutes, until tender but still crunchy.
  • Transfer to a large bowl.
  • Add another TBS of oil and stir fry peppers for 2 to 3 minutes, add the spring onions at the last moment.
  • Add the peppers and onions to the beans.
  • Add the final TBS oil to the pan and stir fry the asparagus tips for 3 to 4 minutes.
  • Add 2 to 3 TBS water, cover the pan and steam for about 5 minutes until tender.
  • Add the asparagus to the other vegetables along with the cashew nuts, coriander, sesame oil and lemon juice.
  • Season to taste.
  • Toss together and set aside to cool.
  • Just before serving, twist off the watercress stalks and add the leaves to the salad.
  • Toss again and transfer to a serving bowl.

STIR-FRIED LETTUCE, A HEALTHY COOKED LETTUCE RECIPE



Stir-Fried Lettuce, A Healthy Cooked Lettuce Recipe image

Stir-fried lettuce is refreshing, quick, easy to make, and goes with just about any dish you can think of in my opinion. Both romaine and iceberg lettuce are great choices for a cooked lettuce dish

Provided by Bill

Categories     Vegetables

Time 12m

Number Of Ingredients 10

1 head iceberg lettuce
2 teaspoons soy sauce
2 tablespoons oyster sauce
¼ teaspoon sesame oil
½ teaspoon salt
¼ teaspoon sugar
ground white pepper (to taste)
2 tablespoons vegetable oil
1 slice ginger ((⅛-inch thick, smashed with the side of a knife))
1 clove garlic ((chopped))

Steps:

  • Take the lettuce and firmly hit it on the counter to remove the core. (One of the first of many tricks I learned when working in the restaurant industry!)
  • Remove the first outer layer of the lettuce and any discolored leaves and discard. Tear the lettuce with your hands into large 4 to 5-inch pieces.
  • Place the lettuce in a large bowl of very cold water and give it a good stir. This washes your lettuce and rehydrates it. Next, drain the lettuce in a colander and give it a good shake to remove the excess water from the surface of the lettuce. Iceberg lettuce already contains a lot of water, so removing the excess water is important, or you'll end up with too much liquid. Feel free to use a salad spinner, which is a good idea if your stove and wok does not generate enough high heat.
  • Combine the soy sauce, oyster sauce, sesame oil, salt, sugar, white pepper into a small bowl and set aside.
  • Heat your wok over low heat, and add 2 tablespoons of oil and the fresh ginger slice. Make sure to smash the ginger with the side of a knife to release the juices and flavors before you add it. Infuse the oil for 15 seconds, being careful not to burn the ginger.
  • Turn the heat up to the highest setting, and stir in the chopped garlic. Then mmediately add the iceberg lettuce. Stir-fry everything together, using a scooping motion to coat the lettuce uniformly with the oil. After about 20 seconds, gather the lettuce in the middle of the wok in a pile, so you can see the liquid pooling around it in the wok.
  • Let cook uncovered for another 15 seconds, and while this is happening, pour the soy sauce mixture over the lettuce. At this point, the sides of the wok will start to super-heat. This may be tough to achieve on your average stove burner, but do your best!
  • Now in a single motion, stir the lettuce in a circular motion while spreading the lettuce out across the wok. The idea is to get the lettuce and the liquid searing along the sides of the wok to get that wok hei flavor. After the searing has stopped, repeat the process of gathering the lettuce in the middle of the wok again and letting the sides of the wok heat up again.
  • After this second round of searing, your iceberg lettuce should be tender, with the green parts wilted. Stir fried lettuce should be slightly crunchy, so be sure not to overcook it. This whole process from start to finish takes less than 2 minutes in the wok.

Nutrition Facts : Calories 90 kcal, Carbohydrate 6 g, Protein 2 g, Fat 7 g, SaturatedFat 6 g, Sodium 718 mg, Fiber 2 g, Sugar 3 g, ServingSize 1 serving

HEARTY STIR-FRY SALAD



Hearty Stir-Fry Salad image

"I tossed together this tasty salad for some business friends a few years ago," explains Michelle Smith from Running Springs, California. "The meat has to marinate first, but it's well worth the wait. In fact, after serving this dish I received two proposals for marriage plus one offer to be a live-in cook!"

Provided by Taste of Home

Categories     Lunch

Time 50m

Yield 6-8 servings.

Number Of Ingredients 18

3/4 cup sherry or chicken broth
1/3 cup soy sauce
1 small onion, sliced
2 garlic cloves, minced
1-1/2 teaspoons ground ginger
1-1/2 teaspoons chili powder
1/2 teaspoon pepper
1 pound boneless beef top round steak, cut into 2-inch strips
3/4 pound boneless skinless chicken breasts, cut into 1/2-inch cubes
4 teaspoons vegetable oil, divided
3 medium carrots, julienned
1 cup fresh broccoli florets
1 medium green pepper, julienned
1 medium onion, thinly sliced
1 cup sliced fresh mushrooms
1/2 cup minced fresh cilantro
12 cups torn mixed salad greens
3 medium navel oranges, peeled and cut into 1/2-inch pieces

Steps:

  • In a bowl, combine the first seven ingredients. Pour 2/3 cup marinade into a large resealable plastic bag; add beef. Pour 1/3 cup marinade into another plastic bag; add chicken. Seal bags and turn to coat; refrigerate for up to 2 hours. Cover and refrigerate remaining marinade. , Drain and discard marinade from beef and chicken. In a large skillet or wok, heat 1-1/2 teaspoons oil; stir-fry beef until no longer pink. Remove and keep warm. In the same pan, stir-fry chicken in 1-1/2 teaspoons oil until juices run clear. Remove and keep warm. Stir-fry carrots and broccoli in remaining oil for 5 minutes. Add the green pepper, onion and mushrooms; stir-fry for 5-6 minutes or until vegetables are crisp-tender. Stir in cilantro and reserved marinade., Toss salad greens and oranges; place on a large serving plate. Top with the stir-fried beef, chicken and vegetables.

Nutrition Facts :

SALAD BAR VEGETABLE STIR-FRY



Salad Bar Vegetable Stir-fry image

Stir-fry your favorite veggies and serve over rice for a veggie-rich dinner.

Provided by Betty Crocker Kitchens

Categories     Entree

Time 30m

Yield 4

Number Of Ingredients 12

1 cup uncooked instant white rice
1 cup water
1/2 teaspoon salt
1 tablespoon sesame oil
2 1/2 cups small cauliflower florets
1 cup baby-cut carrots, quartered lengthwise
2 1/2 cups small broccoli florets
3 tablespoons water
1 cup fresh snow pea pods, trimmed
1 red or green bell pepper, cut into strips
1/2 cup stir-fry sauce
1/4 cup shelled sunflower seeds, if desired

Steps:

  • Cook rice in 1 cup water with salt as directed on package.
  • Meanwhile, in 10-inch skillet or wok, heat oil over medium-high heat. Add cauliflower and carrots; cook and stir 4 minutes. Add broccoli; cook and stir 1 minute. Add 3 tablespoons water. Reduce heat to medium; cover and cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  • Add pea pods, bell pepper and stir-fry sauce; cook and stir until thoroughly heated. Sprinkle with sunflower seeds. Serve over rice.

Nutrition Facts : Calories 270, Carbohydrate 38 g, Cholesterol 0 mg, Fat 1 1/2, Fiber 6 g, Protein 9 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 1430 mg, Sugar 8 g

WARM STIR-FRIED SALAD



Warm Stir-Fried Salad image

This recipe is a golden find. It is fast and healthy and has amazing flavor. We tried it once and agreed that this would go into the regular rotation. I've used dried tarragon and it turned out great.

Provided by Darcy Loo

Categories     World Cuisine Recipes     Asian

Time 2h25m

Yield 4

Number Of Ingredients 12

2 (8 ounce) skinless, boneless chicken breast halves, cut into thin strips
3 tablespoons light soy sauce
1 (2 inch) piece fresh ginger, peeled and finely chopped
1 tablespoon chopped fresh tarragon
1 tablespoon brown sugar
salt and ground black pepper to taste
1 tablespoon vegetable oil
1 cup unsalted cashews
2 large carrots, peeled and cut into matchstick-size pieces
1 head cabbage, sliced
1 cup baby kale
1 tablespoon sesame oil

Steps:

  • Place chicken in a large bowl. Whisk soy sauce, ginger, tarragon, and brown sugar together in a bowl; pour over chicken. Cover bowl with plastic wrap and marinate in refrigerator, 2 to 4 hours.
  • Remove chicken from marinade with a slotted spoon, reserving marinade.
  • Heat vegetable oil in a skillet over medium-high heat; saute chicken until no longer pink in the center, about 5 minutes. Add marinade; bring to a boil for 3 minutes. Stir cashews and carrots into chicken.
  • Arrange cabbage and baby kale on 4 plates. Drizzle sesame oil over each cabbage-kale serving; top with chicken mixture.

Nutrition Facts : Calories 501.1 calories, Carbohydrate 38 g, Cholesterol 65.9 mg, Fat 24.6 g, Fiber 9.8 g, Protein 36.9 g, SaturatedFat 4.7 g, Sodium 783 mg, Sugar 16.2 g

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