Recipe | Vegetable Stir Fry Sent in by Kirsten Corda



Dinner Tonight recipes and demonstration videos are created especially for busy families who want to eat healthy. They are available at http://healthyliving.tamu.edu. According to the Dietary Guidelines for Americans 2010, this Vegetable Stir Fry is the right choice in foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables and whole grains, as well as fruit, milk and milk products.

Utensils:
  • Cutting board and knife
  • Mixing bowl and spoon or whisk
  • Measuring cups and spoons
  • Large skillet with cover and spatula
Sauce:
  • 3/4 C pineapple juice
  • 1 T sugar
  • 1 t lemon juice
  • 1 1/2 t cornstarch
  • 1 t light soy sauce
Vegetables:
  • 4 t vegetable oil
  • 1 C broccoli florets
  • 1 C shredded carrots
  • 1 C cauliflower florets
  • 1 C sliced celery
  • 1 C diced red bell pepper
  • 1 C sugar peas, stems removed
Directions:

1. Wash hands and clean your cooking area.
2. In a small mixing bowl, combine the 5 ingredients for the sauce and whisk lightly.
3. Wash all vegetables and slice and peel them and remove the stems.
4. Heat oil in a large skillet over medium heat.
5. Add broccoli, carrots, cauliflower, and celery and cook for 2 minutes.
6. Add bell pepper and sugar peas, and cook for 2 minutes.
7. Add sauce, bring to a boil, and cook for 1 minutes, covered.
8. Serve while hot over brown rice.

Prep Time: 10 minutes
Cook Time: 20 minutes
Serving size: 1 cup
Cost per serving: $0.36

Nutrition Information:
  • 100 calories per serving
  • 4g total fat (6%); 0g (0%) saturated fat
  • 110 mg sodium (5%)
  • 17 g total carbohydrates (6%)
  • 2 g dietary fiber (8%)
  • 11 g added sugars
  • 2 g protein
  • Vitamin A (90%)
  • Vitamin C (60%)
  • Calcium (4%)
  • Iron (4%)

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