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Salad Bar Vegetable Stir-fry

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By Betty Crocker Kitchens
Updated Jun 3, 2013
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Stir-fry your favorite veggies and serve over rice for a veggie-rich dinner.

Salad Bar Vegetable Stir-fry

  • Prep Time 30 min
  • Total 30 min
  • Servings 4
  • Ingredients 12
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Ingredients

  • 1 cup uncooked instant white rice
  • 1 cup water
  • 1/2 teaspoon salt
  • 1 tablespoon sesame oil
  • 2 1/2 cups small cauliflower florets
  • 1 cup baby-cut carrots, quartered lengthwise
  • 2 1/2 cups small broccoli florets
  • 3 tablespoons water
  • 1 cup fresh snow pea pods, trimmed
  • 1 red or green bell pepper, cut into strips
  • 1/2 cup stir-fry sauce
  • 1/4 cup shelled sunflower seeds, if desired

Instructions

  • Step 
    1
    Cook rice in 1 cup water with salt as directed on package.
  • Step 
    2
    Meanwhile, in 10-inch skillet or wok, heat oil over medium-high heat. Add cauliflower and carrots; cook and stir 4 minutes. Add broccoli; cook and stir 1 minute. Add 3 tablespoons water. Reduce heat to medium; cover and cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  • Step 
    3
    Add pea pods, bell pepper and stir-fry sauce; cook and stir until thoroughly heated. Sprinkle with sunflower seeds. Serve over rice.

Nutrition

270 Calories
9g Total Fat
9g Protein
38g Total Carbohydrate
8g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
270
Calories from Fat
80
Total Fat
9g
14%
Saturated Fat
1g
5%
Cholesterol
0mg
0%
Sodium
1430mg
60%
Total Carbohydrate
38g
13%
Dietary Fiber
6g
24%
Sugars
8g
Protein
9g
% Daily Value*:
Vitamin A
210%
210%
Vitamin C
150%
150%
Calcium
6%
6%
Iron
15%
15%
Exchanges:
1 1/2 Starch; 1/2 Fruit; 2 Other Carbohydrate; 2 Vegetable; 1 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.

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