Low-fat Stir-fried Vegetable Spaghetti Recipe

Low-fat Stir-fried Vegetable Spaghetti


Ingredients (serves 2)


250 g dry spaghetti
1-inch ginger, finely chopped (or 1 tablespoon minced ginger)
2 carrots
1 cup (or a handful) snow peas (mange-tout)
¹/₂ broccoli head
1 cup bean sprouts
6 – 7 fresh mushrooms
5 stems kale
1-2 stems scallions
2 tablespoons coconut oil (or vegetable oil)
2 tablespoons teriyaki sauce
1 ¹/₂ tablespoons jerk/bbq sauce
1 – 2 tablespoons shoyu soy sauce
1 tablespoon maple syrup
¹/₂ teaspoon lemon juice
Black pepper and salt to taste


Method
Bring a large pan of water to boil. Break spaghetti in half and boil until al dente. When spaghetti is cooked, drain water. Run cold water in the spaghetti, then drain again. (Running cold water in the spaghetti prevents it from sticking to one another until we are ready to use it). Set spaghetti aside.
Meanwhile, prepare vegetables: cut the broccoli into florets, cut the carrots into julienne (or thin strips), remove the strings from the snow peas, wash mushroom thoroughly then slice them.
Remove the middle stem from the kale, then cut the leaves into thin ribbons. Chop the scallions. Wash the bean sprouts and keep aside.
Once all vegetables are prepared, begin sauteing them by starting with the carrots.
Heat a tablespoon of oil, in a deep large non-stick fry pan or wok. Add in the carrots. Saute for a couple of minutes. Remove and set aside.
Next, add in the broccoli pieces. No need to add any more oil. You can add a little water. Saute for 4 – 5 minutes then add the snow peas and cook for another couple of minutes. Remove from pan and set aside.
Next, add the mushrooms. You may add a little teriyaki and bbq sauce. Stir and cook for 5 – 6 minutes. Remove and set aside.
Next, add in the kale with a little water. Let cook until slightly wilted. Remove and set aside.
Now add all the pre-cooked veggies (carrots, broccoli, snow peas, mushrooms, and kale) back into the frying pan. (You may turn off the heat at this point so that the vegetables do not overcook). Add the bean sprouts. Stir and mix all the veggies. Then remove and set aside.
Now heat 1 tablespoon of oil in the frying pan, add in the chopped ginger. Let cook for a couple of minutes. Then add the cooked spaghetti.
Add the sauces: teriyaki, bbq, soy sauce, and maple syrup. Stir and mix well. Add the lemon juice.
Next add all the pre-cooked vegetables back in and give everything a good stir. Taste and adjust salt & pepper. Cook for about a minute or so. Then, turn off heat.
It is best to serve straight-away as reheating may overcook the vegetables.
Garnish with the scallions and enjoy with your favorite hot sauce!
Recipe Note:

If you are cooking this in advance then I suggest you under cook the vegetables then when reheating the vegetables will be just right.
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