Salad Bar Vegetable Stir-fry

Stir-fry your favorite veggies and serve over rice for a veggie-rich dinner.

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  • prep time 30 min
  • total time 30 min
  • ingredients 12
  • servings 4
 

Ingredients

1
cup uncooked instant white rice
1
cup water
1/2
teaspoon salt
1
tablespoon sesame oil
2 1/2
cups small cauliflower florets
1
cup baby-cut carrots, quartered lengthwise
2 1/2
cups small broccoli florets
3
tablespoons water
1
cup fresh snow pea pods, trimmed
1
red or green bell pepper, cut into strips
1/2
cup stir-fry sauce
1/4
cup shelled sunflower seeds, if desired

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Cook rice in 1 cup water with salt as directed on package.
  • 2 Meanwhile, in 10-inch skillet or wok, heat oil over medium-high heat. Add cauliflower and carrots; cook and stir 4 minutes. Add broccoli; cook and stir 1 minute. Add 3 tablespoons water. Reduce heat to medium; cover and cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  • 3 Add pea pods, bell pepper and stir-fry sauce; cook and stir until thoroughly heated. Sprinkle with sunflower seeds. Serve over rice.
  • 1 Cook rice in 1 cup water with salt as directed on package.
  • 2 Meanwhile, in 10-inch skillet or wok, heat oil over medium-high heat. Add cauliflower and carrots; cook and stir 4 minutes. Add broccoli; cook and stir 1 minute. Add 3 tablespoons water. Reduce heat to medium; cover and cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  • 3 Add pea pods, bell pepper and stir-fry sauce; cook and stir until thoroughly heated. Sprinkle with sunflower seeds. Serve over rice.

EXPERT TIPS

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Expert Tips

Try a flavored stir-fry sauce instead of regular stir-fry sauce. Look for them in the Asian foods section of the grocery store.

Select a variety of cut vegetables from the salad bar at the grocery store. Remember that, depending on their firmness, different vegetables require different cooking times. Firm vegetables include carrots, cauliflower, celery and onions. Medium-firm vegetables include bean sprouts, bell peppers, broccoli, mushrooms, pea pods and zucchini. Tender vegetables include spinach, cooked sweet peas and tomatoes.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
270
(
Calories from Fat
80),
% Daily Value
Total Fat
9g
9%
(Saturated Fat
1g,
1%
),
Cholesterol
0mg
0%;
Sodium
1430mg
1430%;
Total Carbohydrate
38g
38%
(Dietary Fiber
6g
6%
  Sugars
8g
8%
),
Protein
9g
9%
;
% Daily Value*:
Vitamin A
210%;
Vitamin C
150%;
Calcium
6%;
Iron
15%;
Exchanges:
1 1/2 Starch; 1/2 Fruit; 2 Other Carbohydrate; 2 Vegetable; 1 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.