Garden Stir-Fry

Servings: 6

Ingredients:

2 Tablespoons vegetable oil
1 onion, sliced
1-2 cloves of garlic, minced
1-inch piece fresh ginger, peeled and grated or ½ teaspoon ground ginger
1/8 teaspoon cayenne pepper, optional
3 Tablespoons low-sodium soy sauce
¼ cup water
4 cups of washed, chopped garden vegetables such as broccoli, carrots, snap peas, snow peas, kale, collard greens, mustard greens, and turnips
2 cups dry brown rice, cooked according to package directions

Directions:

  1. Heat oil in a large skillet or wok over medium-high heat.
  2. Sauté onions until they begin to soften, about 3 minutes.
  3. Add garlic and ginger to the onions and continue to cook for another minute or so.
  4. Add soy sauce to the mixture.
  5. Add the vegetables, pour in the water, and cover tightly (hint: if you are using hard vegetables, such as carrots, add these first and let them cook for five minutes or so before adding the rest of your vegetables).
  6. Cook for 10-15 minutes, or until vegetables are tender but not mushy.
  7. Serve over brown rice.
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Recipe Category

30 minutes or less, Kid-friendly recipes

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Garden Stir-Fry

Servings: 6

Ingredients:

2 Tablespoons vegetable oil
1 onion, sliced
1-2 cloves of garlic, minced
1-inch piece fresh ginger, peeled and grated or ½ teaspoon ground ginger
1/8 teaspoon cayenne pepper, optional
3 Tablespoons low-sodium soy sauce
¼ cup water
4 cups of washed, chopped garden vegetables such as broccoli, carrots, snap peas, snow peas, kale, collard greens, mustard greens, and turnips
2 cups dry brown rice, cooked according to package directions

Directions:

  1. Heat oil in a large skillet or wok over medium-high heat.
  2. Sauté onions until they begin to soften, about 3 minutes.
  3. Add garlic and ginger to the onions and continue to cook for another minute or so.
  4. Add soy sauce to the mixture.
  5. Add the vegetables, pour in the water, and cover tightly (hint: if you are using hard vegetables, such as carrots, add these first and let them cook for five minutes or so before adding the rest of your vegetables).
  6. Cook for 10-15 minutes, or until vegetables are tender but not mushy.
  7. Serve over brown rice.

Nutrition Facts

6 serving per container

Serving size 1/2 cup

Amount Per Serving
Calories 200
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 400mg 17%
Total Carbohydrate 34g 12%
Dietary Fiber 6g 21%
Total Sugars 8g
Includes 0g Added Sugars 0%
Protein 4g
Vitamin D 0mcg 0%
Calcium 79mg 6%
Iron 1mg 6%
Potassium 626mg 15%

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.