Lifelong Improvements Through Fitness Together

Super Stir-Fy

Ingredients

• Choose 5 vegetables (1/2 cup of each): Onion, broccoli, celery, carrots, mushrooms, squash, zucchini, cauliflower, peppers
• Choose 1 starch: Brown rice, white rice, rice noodles, whole-wheat spaghetti noodles

• 1/4 cup of stir-fry sauce
• 1-2 tablespoons of vegetable oil

Directions

1. Wash and chop selected vegetables into small, evenly-sized pieces. You may cut them into circles, strips, or cubes as desired. A variety of shapes will make the stir-fry more pleasing to the eye.
2. Make stir-fry sauce.
3. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat ina. 10-inch frying pan, electric skillet, or wok.
4. Keeping the high heat, add vegetables to the pan in order of firmness - harder foods first and ending with the softest foods.
5. Toss the vegetables during cooking to keep them from sticking. When stir-frying, cooked vegetables should still be crisp and retain their bright color.
6. Add sauce to taste (about a 1/4 cup). Stir-fry until all vegetables are thoroughly coated.
7. Serve with starch of choice.

Printable Recipe