Indian-Style Tri-Color Stir Fry (Poriyal)

Indian-Style Tri-Color Stir Fry (Poriyal)

This dish matches perfectly with our Indian Inspired Pan Seared Quail!

What You’ll Need:

Measuring Cups & Spoons
A Sharp Kitchen Knife or Kitchen Shears
A 12-Inch Stainless Steel Pan with Cover
A Wooden Spoon
A Kitchen Plate
A Small Bowl
A Whisk
 

Ingredients:

1/2 Tsp Mustard Powder
1/2 Tsp Urfo Chili
1/2 Tsp Smoked Sea Salt
1 Tbsp Olive Oil
6 Green Onions, Sliced
2 Medium Red Pepper, Minced
4 Small Zucchini, Diced
1/2 Cup Low Fat Coconut Milk
2 Cup Carrots, Grated
1/4 Cup Unsweetened Coconut, Roughly Grated
2 Tsp Garlic, Minced
 

How To Put It Together:

1) In a small bowl, whisk together the spices; set the bowl aside.
Preheat a pan over medium high heat; add the olive and swirl it around the pan. Add the green onions and red pepper; stir them around the pan for about a minute. Add the zucchini; stir it around the pan for a minute or two. Stir in the coconut milk, minced garlic and finally the grated carrots. Sprinkle the spice mixture over the entirety of the pan; stir. Lastly, stir in the coconut.
 
2) Serve and enjoy!
 

Nina’s Tasty Tip:

This spice mixture is delicious on beef, pork, lamb and seafood as well.
 

Nutrition:

• 161 Calories
• 4 grams Protein
• 18 Grams Total Carbohydrate
• 6 Grams Dietary Fiber
• 9 Grams Sugar
• 9 Grams of Total Fat
• 5 Grams Saturated Fat
• 0 Grams Trans Fats
• 0 Grams Cholesterol
• 230% RDA Vitamin A
• 190% RDA Vitamin C
• 36% RDA Vitamin B6
• 29% RDA Vitamin K
• 25% RDA Potassium
• 24% RDA Folate
• 22% RDA Riboflavin
• 14% RDA Magnesium
• 11% RDA Niacin
• 11% RDA Thiamin
• Glycemic Load: 7