1 cup low-sodium beef, chicken, or vegetable broth
2 Tablespoon low-sodium Soy sauce
1 Tablespoon corn starch
1 teaspoon garlic powder
1 Tablespoon vegetable oil
5 cups vegetables, fresh or frozen such as celery, broccoli, zucchini, onions, green beans, carrots, peppers, washed and sliced if using veggies.
2 cups beef or chicken or 4-ounces firm tofu, cut in bite size pieces
4 cups cooked brown rice
Stir-Fried Vegetables with Beef, Chicken or Tofu
Servings: 6
Ingredients:
Directions:
- Mix together broth, soy sauce, cornstarch, garlic powder, and pepper. Set aside.
- Heat oil in a pan over high heat and add beef, chicken, or tofu.
- Stir and cook over high heat until cooked thoroughly.
- Remove beef, chicken, or tofu from pan.
- Place vegetables in the same pan. Cook for five minutes, stirring often.
- Lower heat. Return beef, chicken, or tofu to pan.
- Pour broth mix over vegetable and meat. Stirring constantly, cook, 2 minutes or until liquid thickens.
- Serve immediately over cooked rice
- Refrigerate leftovers.
Recipe Category
30 minutes or less, One pan meals
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.
Stir-Fried Vegetables with Beef, Chicken or Tofu
Servings: 6
Ingredients:
1 cup low-sodium beef, chicken, or vegetable broth
2 Tablespoon low-sodium Soy sauce
1 Tablespoon corn starch
1 teaspoon garlic powder
1 Tablespoon vegetable oil
5 cups vegetables, fresh or frozen such as celery, broccoli, zucchini, onions, green beans, carrots, peppers, washed and sliced if using veggies.
2 cups beef or chicken or 4-ounces firm tofu, cut in bite size pieces
4 cups cooked brown rice
Directions:
- Mix together broth, soy sauce, cornstarch, garlic powder, and pepper. Set aside.
- Heat oil in a pan over high heat and add beef, chicken, or tofu.
- Stir and cook over high heat until cooked thoroughly.
- Remove beef, chicken, or tofu from pan.
- Place vegetables in the same pan. Cook for five minutes, stirring often.
- Lower heat. Return beef, chicken, or tofu to pan.
- Pour broth mix over vegetable and meat. Stirring constantly, cook, 2 minutes or until liquid thickens.
- Serve immediately over cooked rice
- Refrigerate leftovers.
Nutrition Facts
6 serving per container
Serving size 1 cup
| Amount Per Serving | ||
|---|---|---|
| Calories | 330 | |
| % Daily Value* | ||
| Total Fat 4g | 5% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Cholesterol 40mg | 13% | |
| Sodium 350mg | 15% | |
| Total Carbohydrate 49g | 18% | |
| Dietary Fiber 2g | 7% | |
| Total Sugars 6g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 21g | ||
| Vitamin D 0mcg | 0% | |
| Calcium 48mg | 4% | |
| Iron 1mg | 6% | |
| Potassium 256mg | 6% | |
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.