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Healthy Veggie Stir Fry

This vegetable-packed stir-fry is an easy meal that can be served for lunch or dinner.

  • 6 cups cooked brown rice
  • 1 cup broth (chicken or vegetable)
  • 2 tablespoons soy sauce
  • 1 tablespoon cornstarch
  • 1 tablespoon garlic powder
  • Pinch of black pepper
  • 3 teaspoons vegetable oil
  • 5 cups sliced fresh vegetables (such as cabbage, celery, broccoli, zucchini, onions, carrots, peppers, green beans)
  • 2 cups uncooked chopped chicken or beef or 1/2 of 14-16 ounce package of tofu, optional
Before You Cook
  • Take a minute to read through the recipe before you start.
  • Wash all fresh produce.
  • Wash your hands at the beginning and throughout the cooking process.
  • Children should ask for permission before using appliances and sharp knives.

Step 1: Prepare ingredients
  • Cook brown rice. Follow directions on package.
  • Wash vegetables of choice. 
  • Collect, slice and measure all ingredients before starting to prepare the recipe.
  • Mix together broth, soy sauce, cornstarch, garlic powder and pepper in a small bowl. Set aside.
Step 2: Cook vegetables and optional protein
  • Heat 1 1/2 teaspoons of oil in large skillet over medium high heat.
  • Add vegetables and cook 5 minutes, stirring often.
  • If adding optional protein to recipe, remove vegetables from skillet.
  • Heat remaining 1 1/2 teaspoons oil over high heat and add chicken, beef or tofu. Stir until thoroughly cooked. Return vegetables to skillet. 
Step 3: Combine ingredients
  • Lower heat to medium low.
  • Pour broth mix over vegetables and optional meat/tofu.
  • Cook for 2 minutes, stirring constantly or until liquid thickens.
Step 4: Serve and enjoy!
  • Serve immediately over warmed, cooked rice.
  • Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.