Vegetable of the Month: Rhizomes - Gingerroot, Galangal, Tumeric
Rinse broccoli. Microwave, covered on HIGH for 3 minutes; drain. Place beef
in a small bowl. Pour in water, 1 Tbsp at a time, working in with hands until
water is absorbed into beef. Sprinkle cornstarch over beef and work in with
hands to coat all pieces.
Heat nonstick wok or skillet on HIGH. When hot, pour 1 Tbsp oil down sides
of pan. Add ginger and beef; stir-fry just until beef browns.
Add sauce and toss to coat; remove beef from pan. Add remaining oil. Add
broccoli to pan along with peppers, mushrooms and snow peas. Stir-fry 2 min.
Return beef with sauce to pan; toss to heat through, about 30 seconds.
Serve with steamed rice.
Nutritional analysis per serving: Calories 330, Protein 26g, Fat 11g,
Calories From Fat 30%, Cholesterol 48mg, Carbohydrates 30g, Fiber 6g, Sodium
Basmati Rice with Galangal and Broccoli
Makes 4 servings
Each serving equals one 5 A Day servings
enough basmati rice to make 2 cups cooked
2 cups steamed broccoli
4 pieces galangal; peeled
1/2 tsp salt
grated zest and juice of 1 lime
2 tsp sugar
2 tsp rice vinegar
2 tsp chopped coriander
salt and freshly ground black pepper
Place the rice in a pan, cover the rice with water and bring to the boil.
Add 3 pieces of roughly chopped galangal and the salt to the rice. Cook the
rice according to the package instructions.
Remove the galangal, place the rice into a clean bowl and add the remaining
ingredients and add seasoning to taste. Grate the remaining pieces of galangal
and squeeze the juice over the rice.
Nutritional analysis per serving: Calories 193, Protein 6g, Fat 2g, Calories
From Fat 1%, Cholesterol 0mg, Carbohydrates 41g, Fiber 5g, Sodium 317mg.
Makes 8 servings
Each serving equals one and one-half Five A Day servings
2 lbs mixed vegetables (french beans, carrots, peas, potatoes &
2 onions, chopped
10 mild red chilies
10 tsp. poppy seeds
7 cloves garlic
1/2 tsp turmeric
1" piece fresh root ginger, grated
3 tsp. melted butter
1/2 tsp curry powder
7 oz plain yogurt
3 Tbsp whipped cream
1 tsp sugar
salt to taste
Prepare and cook the mixed vegetables till crunchy, breaking or cutting
large ones into bite-sized pieces. Vegetables can also be microwaved.
Grind the onions, chilies, poppy seeds, garlic, turmeric and ginger into a
Melt butter in a heavy based saucepan. Add the paste and cook for 3 to 4
minutes. Stir in the curry powder and cook for a few minutes more. Then add the
vegetables and water and bring to the boil and simmer for a few minutes.
Stir in the yogurt, cream, sugar and salt, heat gently then serve hot with