Mediterranean stir-fry a colorful veggie meal
Summer vegetables, such as eggplants, zucchini, red bell peppers, are still available. I'm always tempted to buy them all at once, but I want to use them immediately. My answer is to use them in a stir-fry. This is a colorful vegetarian meal.
Artichokes hearts and olive oil bring a taste of the Mediterranean to the summer vegetables. A light tomato sauce finishes the dish to make a perfect topping for angel hair pasta.
Helpful hints
• For easy stir-frying, place all of the prepared ingredients on a cutting board or plate in order of use. Then, you won't have to look at the recipe after you start to cook.
• Make sure your wok or skillet is very hot before adding the ingredients.
MEDITERRANEAN SUMMER VEGETABLE STIR-FRY
Makes 2 servings
For sauce:
1½ cups canned reduced-sodium
crushed tomatoes
3 teaspoons minced garlic
1/8 teaspoon cayenne
½ cup chopped, fresh basil
For stir-fry:
Olive oil spray
1½ cups sliced onion
1½ cups eggplant cubes with skin,
(about ½ inch)
¾ cups zucchini cubes, (about ½ inch) ¾ cup red bell pepper cubes,
(about ½ inch)
4 canned artichoke hearts, quartered
(about 1½ cups)
Salt and freshly ground black pepper To finish dish:
¼ pound whole-wheat thin spaghetti 3 teaspoons olive oil
Salt and freshly ground black pepper ¼ cup grated Parmesan cheese
Place a large saucepan filled with 3 to 4 quarts of water on to boil.
Reserve 1 tablespoon basil for garnish. Mix together crushed tomatoes, garlic, cayenne and ¼ cup basil. Set aside.
Heat a wok or large skillet over high heat and spray with olive oil spray. When wok is hot, add onion, eggplant and zucchini. Toss 2 minutes. Add bell pepper and artichoke hearts. Stir-fry 4 to 5 minutes. Add salt and pepper to taste. Toss and remove to a bowl. Pour sauce over vegetables.
Add pasta to boiling water and cook 8 minutes or according to package instructions. Drain.
Add olive oil to wok. When wok is smoking, add drained pasta. Toss well for about 2 minutes — the pasta should be crisp. Divide pasta between two dinner plates. Spoon vegetables on top. Sprinkle with reserved basil and Parmesan cheese.
PER SERVING: 530 calories, 17 g protein, 76 g carbohydrates, 16 g fiber, 20 g fat (3.1 g saturated), 9 mg cholesterol, 575 mg sodium