May 3, 2013

Southern Stir-Fry Vegetables

Complete all-in-one meal that satisfies.

Good any time of the year and especially when vegetables are young and tender, garden fresh, this recipe is so easy, so good and affordable too. Most items are in the 'fridge and pantry anyway so there should not be too much to add to your shopping list. Chocked full of flavor and vitamins, this recipe is not to bad in carbs if you use turkey sausage and margarine, that is, compared to my original way.

This meal comes together really fast once you get to cooking so it is important to have vegetables and sausage sliced and ready before starting to cook. It is also important to have vegetables cut in uniform size so each cooks just right.

Enjoy!

Southern Stir-Fry Vegetables
A very satisfying plate of fresh vegetables with good ol' Southern flavor.
2 large meal servings or 4 sides

1/2 pound smoked Conecuh (mild or spicy) sausage, cut into 1/4-inch slices - or use turkey sausage to reduce fat
1 to 2 tablespoons extra light olive oil
1 cup trimmed green beans, cut into 1-inch pieces
1 large carrot, sliced thin
1/2 cup sliced celery
1/3 cup sliced onion
1/3 cup sliced bell pepper
1/4 cup sliced mini sweet peppers
2 medium yellow squash, sliced
salt, pepper, garlic seasoning blend
2 cups chopped fresh green collards, turnips or cabbage
1 cup broccoli florets
2 tablespoons low-sodium chicken stock
2 tablespoons dry white wine or flavored vinegar
2 tablespoons margarine or butter, optional

Heat wok or large skillet over medium high heat (or 375-degree F. if using electric) and cook the sausage stirring all while until brown on both sides. Remove to drain on a paper lined plate and wipe wok with a paper towel.

Add 1 tablespoon olive oil and when hot, add the green beans and carrot. Toss and cook 1 minute. Stir in the celery, onion, peppers, squash and seasoning mixture. Toss and cook about 2 minutes. Add the cabbage and additional oil if needed; cook stirring for another minute. Add the broccoli and cook tossing for another minute.

Add the chicken stock, wine and butter. Toss and continue to stir lifting from bottom cooking another 2 minutes or until vegetable are crisp tender.

Serve immediately.

7 comments :

  1. My mind is so closed as I've never considered stir fry with anything but Asian flavors. Great way to serve up a medley of veggies.

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  2. Drick, that sounds delicious! That and a big piece of cornbread would make a very satisfying dinner.

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  3. Sounds like a healthy and tasty treat.

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  4. I like how simply this is flavored, with white wine and butter. Looks delicious Drick.

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  5. You are speaking my language Drick!!

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  6. I would like to try this when I have time, because your dish is very delicious to eat based on the picture that you've put in your blog. I hope you can post more inviting recipe like this.

    Best Stir Fry

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  7. So colorful and beautiful. I appreciate the low carb, low fat tips since we are trying to eat healthier. I agree with Big Dude--I always think "asian" when it comes to stir fry. Like this twist!

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