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Salad Bar Vegetable Stir-fry

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Salad Bar Vegetable Stir-fry
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Stir-fry your favorite veggies and serve over rice for a veggie-rich dinner.

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

Directions

  • 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  

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
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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