Food and Nutrition


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Vegetable Stir Fry

This healthy recipe comes from NDSU Extension Service.


•    1 tsp. vegetable oil
•    4 large carrots, sliced
•    1 lb. broccoli, cut up
•    2 cloves garlic, diced
•    Curry powder (optional)
•    4 stalks celery, sliced
•    1 small (3/4 lb.) bok choy or Chinese cabbage, cut up
•    1 medium onion, diced
•    1/2 tsp. ginger
•    Chopped green onion, sesame seed (optional)
•    4 cups cooked rice (about 1 1/4 cups uncooked rice)


Heat oil in frying pan or wok over medium-high heat. Put carrots, broccoli and garlic in the frying pan. Stir constantly for 3 to 5 minutes. Add curry powder (optional). Add celery, Chinese cabbage, onion and ginger. Cook for an additional 2 minutes. Vegetables should be firm when done. Serve over rice. Garnish with green onion and sesame seeds (optional). Refrigerate leftovers


Makes 4 (1 cup veggies and 1 cup rice) servings.

Per Serving: about 310 calories, 2.5 grams (g) of fat,  9 g of fiber, and 160 mg of sodium.

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