Super Stir Fry

  • Prep Time: 20 min

  • Cook Time: 20 min

  • Serving Size: 2 cups

  • Serves: 2

  • Prep Time: 20 min

  • Cook Time: 20 min

  • Serving Size: 2 cups

  • Serves: 2

Prep Time: 20 min Cook Time: 20 min Serving Size: 2 cup Serves: 2

Nutrition Facts

Serving Size 2 cup (453g) 2 servings per container
Amount per serving
Calories 420
% Daily Value *
Total Fat 16g 21%
Saturated Fat 2.5g 13%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 470mg 20%
Total Carbohydrate 63g 23%
Dietary Fiber 6g 21%
Total Sugars 6g
Includes 1g Added Sugars 2%
Protein 7g
Vitamin D 0mcg 0%
Calcium 68mg 6%
Iron 2mg 10%
Potassium 579mg 10%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin A: 31% Daily Value

Vitamin C: 25% Daily Value

INGREDIENTS

Choose 5 vegetables (1/2 cup each):

Onion                                     Peppers
Broccoli                                 Mushrooms
Celery                                    Carrots
Squash                                   Zucchini
Cauliflower

Choose 1 starch (1 cup cooked per person):

Brown or white rice
Whole-wheat spaghetti noodles
Rice noodles

Other ingredients:

1/4 cup Stir-Fry Sauce (see recipe below)
1-2 tablespoons vegetable oil

Stir Fry Sauce (makes 1/2 cup):

2 tablespoons beef bouillon
2 teaspoons apple cider vinegar
1 teaspoon dark molasses
1/8 teaspoon ground ginger
1 teaspoon garlic powder
1 cup cool water
2 tablespoons cornstarch
Dash of black pepper

STEPS

In advance:

  1. For the Stir Fry Sauce, combine all ingredients in a saucepan and boil gently, uncovered for 5 or more minutes until sauce is reduced to 1/2 cup. When cooked, pour into a lidded jar and keep in the refrigerator. Stir before using.

For the stir-fry:

  1. Wash and chop selected vegetables into small, evenly sized pieces.
  2. Heat 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 during cooking to keep them from sticking to the pan. When stir-frying, vegetables should still be crisp and retain their bright color.
  5. Add 1/4 cup Stir Fry Sauce to the pan. Stir-fry until all vegetables are thoroughly coated. Serve with starch of choice.

IDEAS

  • Nutrition facts may vary depending on choice of vegetables, starch, and amount of vegetable oil used.
  • Add egg, chicken, shrimp, or tofu for a lean source of protein.

Nutrition Facts

Serving Size 2 cup (453g) 2 servings per container
Amount per serving
Calories 420
% Daily Value *
Total Fat 16g 21%
Saturated Fat 2.5g 13%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 470mg 20%
Total Carbohydrate 63g 23%
Dietary Fiber 6g 21%
Total Sugars 6g
Includes 1g Added Sugars 2%
Protein 7g
Vitamin D 0mcg 0%
Calcium 68mg 6%
Iron 2mg 10%
Potassium 579mg 10%
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

This recipe also has:

Vitamin A: 31% Daily Value

Vitamin C: 25% Daily Value

*Adapted from a Faithful Families recipe

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An Equal Opportunity Institution

*Adapted from a Faithful Families recipe

This material was funded by the USDA’s Supplemental Nutrition Assistance Program–SNAP. This institution is an equal opportunity provider.

2019-07-12T13:56:59+00:00July 12th, 2019|Uncategorized|0 Comments

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