Pasta, Stir Fry & Side Dishes

Wok Saute Vegetables with Fried Rice


2 tbsp (30 mL) canola oil
1 cup (250 mL) julienne celery
½ cup (125 mL) sliced mushrooms
6 green onions, sliced
1 cup (250 mL) julienne zucchini
1 cup (250 mL) julienne carrots
1 cup (250 mL) julienne red pepper
½ cup (125 mL) broccoli (small flowerets)
3 cups, cooked whole wheat rice
4 eggs, lightly beaten
1 tbsp (15 mL) low-sodium soy sauce
¼ cup (60 mL) low-sodium chicken broth
½ cup (125 mL) bean sprouts
¼ tsp (1 mL) black pepper


Heat oil in wok or fry pan. Add celery, mushrooms, onions, zucchini, carrots, red pepper, and broccoli, and stir-fry briskly over high heat for 3 minutes. When vegetables are tender-crisp, add cooked rice and heat through. In a separate small frying pan, cook eggs until thickened and no visible liquid egg remains, but they are still moist. Stir eggs into vegetables and rice. Add soy sauce, chicken broth and bean sprouts, and cook for another 2 minutes. Stir vegetables gently. Add pepper and remove from heat. Makes 4 servings.

Nutrients per serving:

Calories: 360.3
Carbohydrate: 47.7 g
Protein: 13.1 g
Fat: 13.7 g
Sodium: 287 mg
Fibre: 5.8 g