Salad Bar Vegetable Stir-fry

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

  • 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
  • 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.
  • 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.
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