Summer vegetables are at the peak of their season and markets are filled with eggplants, zucchini, red bell peppers. 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.
Artichoke 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.
Countdown:
Place water for pasta on to boil.
Prepare vegetables and stir-fry.
Cook pasta and serve.
Shopping List:
To buy: 1 small bunch fresh basil, 1 medium eggplant, 1 small zucchini, 1 small red bell pepper, 1 jar canned artichoke hearts, 1 package whole wheat thin spaghetti, 1 can reduced-sodium crushed tomatoes, 1 bottle minced garlic, 1 bottle cayenne pepper, 1 small piece Parmesan cheese, 1 can olive oil spray.
Staples: olive oil, onion, salt and black peppercorns.
Mediterranean Summer Vegetable Stir-Fry
Yield 2 servings.
For sauce:
1½ cups canned reduced-sodium crushed tomatoes
3 teaspoons minced garlic
⅛ 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)
3/4 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:
1/4 pound whole wheat thin spaghetti
3 teaspoons olive oil
Salt and freshly ground black pepper
1/4 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 1/4 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 (35% from fat), 20.4 g fat (3.1 g saturated, 5.6 g monounsaturated), 9 mg cholesterol, 17.3 g protein, 76.1 g carbohydrates, 15.6 g fiber, 575 mg sodium.
