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Very Veggie Stir-Fry - Dietitian's Choice Recipe
  (166 ratings) Nutrition Information:
Calories: 336Protein: 13 g Carbs: 58 g Fat: 6 g Saturated Fat: 1 g Sodium: 227 mg Fiber: 8 g
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Build a plant-based meal with this delicious stir-fry. You’ll have all the elements of a balanced vegetarian meal: colorful veggies, whole grains and protein.
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Ingredients:
1 tbsp lite soy sauce
1 tbsp rice wine vinegar
1 tsp cornstarch mixed with 1 tsp water
1 tsp olive oil or sesame oil
Crushed red pepper to taste
1 tbsp minced fresh ginger
1 garlic clove, minced
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup low-sodium vegetable broth or water
1/2 cup sliced yellow squash
1 cup sliced mushrooms
1/2 sliced red bell pepper
1 cup shelled edamame (green soybeans)
1/4 cup sliced green onions
4 cups cooked brown rice
1 tbsp rice wine vinegar
1 tsp cornstarch mixed with 1 tsp water
1 tsp olive oil or sesame oil
Crushed red pepper to taste
1 tbsp minced fresh ginger
1 garlic clove, minced
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup low-sodium vegetable broth or water
1/2 cup sliced yellow squash
1 cup sliced mushrooms
1/2 sliced red bell pepper
1 cup shelled edamame (green soybeans)
1/4 cup sliced green onions
4 cups cooked brown rice
Directions:
| 1 | In a small bowl, mix soy sauce, rice wine vinegar, crushed red pepper and cornstarch mixture until well blended. Set aside. |
| 2 | In a nonstick skillet or wok, heat oil over medium-high heat. Add ginger, garlic, cauliflower and broccoli and stir-fry about 3 minutes. Add ¼ cup broth or water. |
| 3 | Add yellow squash, mushrooms, bell pepper and edamame. Stir-fry until vegetables are crisp-tender, about 2 minutes. Add remaining broth or water. |
| 4 | Stir in soy sauce mixture and cook 2 minutes. Add green onions. Serve over steamed brown rice. |
| 5 | ENJOY! |
| Ratings & Reviews |
(166 ratings) |
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| Features from Our Dietitian |
 Dietitian ConsultMeghan Tiernan (MS, RD, LDN) is a registered dietitian with
a passion for helping others achieve a healthy lifestyle. She strives
to help others learn the most nutritious way to eat, in order to achieve
good health. |
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