Quick Vegetable Stir-Fry

Makes: 
4 servings
Utensil: 
12" Electric Oil Core Skillet
small mixing bowl
Rate Recipe: 
Contributed By: 
Joseph Gonzales, R.D.
Physicians Committee for Responsible Medicine

Ingredients

Recipe Description: 

Quick, easy, delicious and healthy - a one-dish meal is also perfect for a busy schedule. You can even chop the vegetables a day or two ahead.

Watch the recipe video for additional nutrition information regarding the ingredients in this recipe.

2
carrots, waffled, use Cone #5
1
onion, strung, use Cone #2
3
cloves
garlic, shredded, use Cone #1
8
ounces
mushrooms, sliced, use cone #4
(230
g)
3
cups
broccoli florets
(213
g)
1
red bell pepper, diced
1 12
cups
cooked chickpeas (garbanzo beans)
(246
g)
14
cup
water
(60
mL)
14
cup
soy sauce
(60
mL)
14
cup
agave nectar
(60
mL)
1
tablespoon
spicy chili paste
(16
g)
2
teaspoons
cornstarch
(5
g)
3
cups
brown rice, cooked
(585
g)
Directions: 
  1. Place all vegetables and beans in electric skillet.
  2. Place water, soy sauce, agave nectar, chili paste and cornstarch in small bowl and mix. Pour over vegetables.
  3. Cover and set electric skillet temperature to 350°F/180°C. When Vapo-Valve™ clicks, reduce temperature to 180°F/80°C and cook for approximately 5 minutes until vegetables are cooked-crisp.
  4. Serve vegetables over brown rice.
Tips: 
  • Delicious the next day.
  • Use leftovers to make vegetable wraps.
Nutritional Information per Serving
Calories: 
136
Total Fat: 
1g
Saturated Fat: 
0g
Cholesterol: 
0mg
Sodium: 
659mg
Total Carbs: 
31g
Dietary Fiber: 
4g
Sugar: 
20g
Protein: 
5g
Nutrition information does not include brown rice

Directions

Tips

Reviews

Submitted by IVY HO on

I love to fix this once a week...especially if I'm busy. A nice variation is to substitute water with orange juice to create a sweet & sour flavoring. Sprinkle with sesame seeds and dinner is ready to go :-)