Rainbow Vegetable Stir-Fry

Rainbow Vegetable Stir-Fry

Prep time:
30 minutes
| Serves:
4 servings

Recipe from:
www.canadianliving.com
Add to Meal Plan
Ingredients
  • Carrots
  • Red pepper: 1 sweet or yellow pepper
  • Green pepper: 1 sweet
  • Broccoli florets: Half
  • Almonds: 2 tbsp (30 ml) sliced
  • Vegetable oil: 1 tbsp (15 ml)
  • Salt: ¼ tsp (1 ml)
  • Pepper: ¼ tsp (1 ml) each salt and pepper
  • Oyster sauce: 2 tbsp (30 ml)
  • Brown rice: 1 to 2 cups (250 - 500 ml) cooked
Utensils
  • Vegetable Peeler
  • Wok or Skillet
  • Serrated Knife
Directions
  1. Peel carrots; using serrated knife, trim off ends and slice into coins.
  2. Remove stem from red and green peppers. Cut each pepper in half and remove seeds and membranes. Slice peppers into ½ inch (1 cm) wide strips. Cut florets from broccoli stems. Cut florets into bite-size pieces. Peel broccoli stems and slice into coins.
  3. In wok or skillet, toast almonds over medium heat, stirring, until golden, 2 minutes. Place in bowl and set aside.
  4. Increase heat to medium-high and add oil. Add carrots, peppers, broccoli florets and stems, and salt and pepper; stir fry for 2 minutes.
  5. Add 2 tbsp (30 ml) water; cover and steam until carrots are tender-crisp, about 2 minutes. Remove from heat. Add oyster sauce; toss to coat.
  6. Sprinkle with almonds.
  7. Serve with 1 cup (250 ml) brown rice and a glass of soy milk to balance meal.
Nutrition Facts

per serving

Calories: 103 |

Protein: 3 g |

Fat: 5 g |

Carbohydrate: 12 g |

Fibre: 4 g |

Cooking Tip
A tender-crisp vegetable means it is tender on the outside with a slight crunch on the inside.

Food Guide Counter

1 Grain Products Serving
2 Vegetables and Fruit Servings

Food Guide Counter

1 Grain Products Serving
2 Vegetables and Fruit Servings