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
  • 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.

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.

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.