Less Oil, Better Nutrition A valuable tip is to avoid cooking with oil to whatever extent possible, which is most of the time. For instance, a one-cup serving of vegetables sautéed in oil can have as much as 42% of the calories from fat – which greatly diminishes the overall nutritional value of the dish. This isn’t necessary since other ways of cooking work as well and can offer just as much flavor One way is to use a nonstick ceramic skillet and sauté with water. For more flavor, sauté with canned vegetable broth or a vegetarian powder and water mix.
For more flavor, you can sauté with a little wine or try sautéing a small amount of onion and garlic in the vegetable broth before you add the other ingredients. You will never miss the oil, but you will reap the benefits.
Vegetable Stir Fry
1 can Mushrooms or ¼ cup dry shiitake mushrooms, soaked and sliced 1 med. Carrot, sliced diagonally 2 stalks Broccoli, diagonally sliced 2 stalks Celery, Diagonally sliced 1½ Round onion, sliced into thin crescents 1 piece Ginger, crushed 1 clove Garlic, crushed 1½ Tbsp. Corn starch ¼C Water
Heat pan. Sauté ginger, garlic, and onion in water, remove from pan. Add seasonings and cook 2 minutes. Add stock, mushrooms, carrot, broccoli, and celery and cook until vegetables are crisp and tender. Make a paste with corn starch and water to thicken the gravy. Makes 4 to 6 portions. (1 portion = 59.4 calories, 0.3 grams fat, 19% protein, 77% carbohydrates, 5% fat)