Super Stir Fry

Choose 5 vegetables (1/2 cup of each)

  • Onion
  • Broccoli
  • Celery
  • Carrots
  • Peppers
  • Mushrooms
  • Squash
  • Zucchini
  • Cauliflower

Choose 1 sauce (about ¼ cup)

  • Lite/Low-Sodium Soy Sauce
  • Teriyaki Marinade
  • Bottled Stir Fry Sauce

Choose 1 starch (1 cup cooked per person)
Cook according to package directions

  • White rice
  • Brown rice
  • Rice noodles
  • Whole wheat spaghetti noodles


  1. Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips, or cubes as desired. A variety of shapes will make the stir fry more pleasing to the eye.
  2. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat in a 10-inch frying pan, electric skillet, or wok.
  3. Keeping the heat high, add vegetables to the pan in order of firmness—harder foods first and ending with the softest foods.
  4. Toss vegetables to keep from sticking until they are cooked. When stir frying, vegetables should still be crisp and retain their bright color.
  5. Add sauce to taste (about ¼ cup). Stir Fry until all vegetables are thoroughly coated.
  6. Serve with starch of choice.

Serving size: 1 cup
Serves 2

Nutrition information (per serving)*:

270 calories
0.5 g total fat
0 g saturated fat
6 g protein
9 g total carbohydrate
2 g dietary fiber
2 g sugars
560 mg sodium

*Recipe was analyzed using onions, green pepper, broccoli, celery, carrots, and low-sodium soy sauce. Nutritional information will vary with other vegetable combinations. Analysis does not include rice or noodles.


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