2 Tablespoons vegetable oil
1 onion, sliced
1-2 cloves of garlic, minced
1-inch piece fresh ginger, peeled and grated or ½ teaspoon ground ginger
1/8 teaspoon cayenne pepper, optional
3 Tablespoons low-sodium soy sauce
¼ cup water
4 cups of washed, chopped garden vegetables such as broccoli, carrots, snap peas, snow peas, kale, collard greens, mustard greens, and turnips
2 cups dry brown rice, cooked according to package directions
Garden Stir-Fry
Servings: 6
Ingredients:
Directions:
- Heat oil in a large skillet or wok over medium-high heat.
- Sauté onions until they begin to soften, about 3 minutes.
- Add garlic and ginger to the onions and continue to cook for another minute or so.
- Add soy sauce to the mixture.
- Add the vegetables, pour in the water, and cover tightly (hint: if you are using hard vegetables, such as carrots, add these first and let them cook for five minutes or so before adding the rest of your vegetables).
- Cook for 10-15 minutes, or until vegetables are tender but not mushy.
- Serve over brown rice.
Recipe Category
30 minutes or less, Kid-friendly recipes
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Garden Stir-Fry
Servings: 6
Ingredients:
2 Tablespoons vegetable oil
1 onion, sliced
1-2 cloves of garlic, minced
1-inch piece fresh ginger, peeled and grated or ½ teaspoon ground ginger
1/8 teaspoon cayenne pepper, optional
3 Tablespoons low-sodium soy sauce
¼ cup water
4 cups of washed, chopped garden vegetables such as broccoli, carrots, snap peas, snow peas, kale, collard greens, mustard greens, and turnips
2 cups dry brown rice, cooked according to package directions
Directions:
- Heat oil in a large skillet or wok over medium-high heat.
- Sauté onions until they begin to soften, about 3 minutes.
- Add garlic and ginger to the onions and continue to cook for another minute or so.
- Add soy sauce to the mixture.
- Add the vegetables, pour in the water, and cover tightly (hint: if you are using hard vegetables, such as carrots, add these first and let them cook for five minutes or so before adding the rest of your vegetables).
- Cook for 10-15 minutes, or until vegetables are tender but not mushy.
- Serve over brown rice.
Nutrition Facts
6 serving per container
Serving size 1/2 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 200 | |
| % Daily Value* | ||
| Total Fat 6g | 8% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 400mg | 17% | |
| Total Carbohydrate 34g | 12% | |
| Dietary Fiber 6g | 21% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 4g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 79mg | 6% | |
| Iron 1mg | 6% | |
| Potassium 626mg | 15% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.