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Salad Bar Vegetable Stir-fry

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  • Prep 30 min
  • Total 30 min
  • Servings 4
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Stir-fry your favorite veggies and serve over rice for a veggie-rich dinner.
Updated Jun 3, 2013
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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

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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Try a flavored stir-fry sauce instead of regular stir-fry sauce. Look for them in the Asian foods section of the grocery store.

Nutrition

270 Calories, 9g Total Fat, 9g Protein, 38g Total Carbohydrate, 8g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
1430mg
60%
Total Carbohydrate
38g
13%
Dietary Fiber
6g
24%
Sugars
8g
Protein
9g
% Daily Value*:
Vitamin A
210%
210%
Vitamin C
150%
150%
Calcium
6%
6%
Iron
15%
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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