Super stir fry

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Choose 5 vegetables

(1/2 cup of each)

  • Onion

  • Broccoli

  • Celery

  • Carrots

  • Peppers

  • Mushrooms

  • Squash

  • Zucchini

  • Cauliflower

Choose 1 sauce

(about 1/4 cup)

Choose 1 starch

1 cup per person (cook according to package directions)

  • White Rice

  • Brown Rice

  • Rice Noodles

  • Whole Wheat Spaghetti

  • Noodles


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. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat in 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 to keep from sticking until they are cooked. When stir frying, vegetables should still be crisp and retain their bright color.

5. Add sauce to taste (about 1/4 cup). Stir Fry until all vegetables are thoroughly coated.

6. Serve with starch of choice.

Nutrition information Per Serving: 270 calories, Total Fat 0.5 g, Saturated Fat 0 g, Protein 6 g,

Total Carbohydrate 9 g, Dietary Fiber 2 g, Sodium 560 mg

Excellent Source of Vitamin A

Excellent Source of Vitamin C
Recipe was analyzed using onions, green, pepper, broccoli, celery, carrots and low sodium soy sauce. Nutritional information will vary with other vegetable combinations. Analysis does not include rice or noodles.

Use of trade names does not imply endorsement by the North Carolina Cooperative Extension of the products named nor criticism of similar products not mentioned.

For more information contact:

Geissler Baker, M.Ed.

Extension Agent, Youth & Family Programs


North Carolina State University and North Carolina A&T State University commit themselves to positive action to secure equal opportunity regardless of race, color, creed, national origin, religion, sex, age, or disability. In addition, the two Universities welcome all persons without regard to sexual orientation. North Carolina State University, North Carolina A&T State University, U.S. Department of Agriculture, and local governments cooperating.

309 Burlington Rd., Greensboro, NC 27405

Phone: 336-375-5876 …… Fax: 336-375-2295



April 21, 2007 – Good Morning Show

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