Vegetable Stir-Fry

photo of Vegetable Stir-Fry
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(makes 6 servings)

1tablespoon (15 ml) canola oil
1medium onion, 6 ounces (180 g), cut into quarters, then thinly sliced
1medium carrot, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick
4ounces (120 g) fresh green beans, cut into 1 inch (2.5 cm) lengths
1medium zucchini, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick
6ounces (180 g) cauliflower florets, halved or quartered
1/3cup (80 ml) fat-free, no-salt-added canned chicken broth
1/2teaspoon (2.5 ml) crushed dried thyme
salt (optional) and freshly ground pepper
  1. In a large nonstick skillet or wok, heat oil over medium-high heat. When hot, add onion and stir-fry until onion wilts, about 4 minutes. Add carrots and green beans. Continue to stir-fry for 5 minutes. Add zucchini and cauliflower. Stir-fry for 2 minutes.
  2. Stir in chicken broth and thyme. Cover and cook until vegetables are tender, about 5 minutes more. Taste and add salt (if using) and pepper. Serve hot.
Per serving:61 calories (34% calories from fat), 2 g protein, 3 g total fat (0.2 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 24 mg sodium
Diabetic exchanges:1/2 carbohydrate (2 vegetable), 1/2 fat

 

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