L.I.F.T. Class Recipe #3

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Lifelong Improvements Through Fitness Together

Classes are Mondays & Wednesdays at 1:30 p.m., beginning Wednesday, September 8, and finishing up on Monday, November 1, 2021.

Super Stir-Fy


  • 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

Other ingredients:

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


  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.

Recipe for Stir-Fry and Sauce flyer

Printable Recipe