Healthy Veggie Stir-Fry: A Nutritious Meal for Busy Weeknights

Looking for a quick yet nutritious dinner that won't break your wallet? Try this healthy veggie stir-fry recipe! This dish is perfect for busy weeknights when you're looking to whip up something delicious and wholesome. The prep time is minimal, making it ideal for those who want to minimize cooking efforts but still enjoy a tasty meal.

This stir-fry serves 4 people, providing a balanced intake of essential vitamins and minerals while keeping the calorie count down. With its array of colorful vegetables, this dish promises not just satisfaction but also health benefits that will keep you energized throughout the day.

Ingredients

• 1 tablespoon of olive oil
• 1 medium-sized onion, sliced into rings
• 4 cloves of garlic, minced
• 1 red bell pepper, cut into strips
• 1 yellow bell pepper, cut into strips
• 1 zucchini, sliced
• 1 carrot, julienned
• 2 cups of broccoli florets
• Salt and pepper to taste
• 3 tablespoons of soy sauce (optional)
• 2 tablespoons of oyster sauce (optional)
• 1 teaspoon of sesame oil
• Optional garnish: green onions or cilantro

Instructions

To begin, heat the olive oil in a large skillet over medium heat. Once it's warm but not smoking, add the sliced onion and sauté for about 3 minutes until they become translucent.

Add the minced garlic and continue cooking for another minute or so until fragrant. Next, toss in all the vegetables one by one starting with the bell peppers followed by zucchini, carrots, broccoli florets, and finally the carrot julienne. Stir frequently to ensure even cooking.

Season according to your preference using salt, pepper, soy sauce, oyster sauce, and sesame oil. Cook everything together for approximately 10 minutes or until all vegetables are tender but still crisp. Garnish with green onions or cilantro if desired before serving immediately.

Cooking Time & Number of Servings

The total cooking time for this recipe is around 35 minutes, including preparation and cleanup time. It yields enough servings to satisfy four people, making it perfect for a family dinner or even as leftovers stored in the fridge for lunchbox purposes.

Nutritional Information Per Serving

Calories: approximately 140 kcal per serving

• Total Fat: ~5g
• Saturated Fat: ~0.6g
• Cholesterol: ~0mg
• Sodium: ~980mg (if using soy sauce)
• Total Carbohydrates: ~13g
• Fiber: ~5g
• Sugars: ~4g
• Protein: ~7g

Tips for a More Flavorful Stir-Fry

If you want to enhance the flavor profile of your stir-fry, consider adding some ginger root finely chopped into the mixture along with garlic. Additionally, experimenting with different types of sauces like teriyaki sauce instead of soy or oyster sauce can add another layer of complexity and taste.

Storage & Reheating Instructions

This dish does well when stored in an airtight container in the refrigerator for up to four days. To reheat, simply microwave portions at full strength until heated through thoroughly. For best results after reheating, garnish with fresh herbs and drizzle lightly with extra virgin olive oil.

Conclusion

A healthy veggie stir-fry is a simple yet effective way to incorporate more vegetables into your diet without compromising on flavor or convenience. Whether you're looking for a weekday meal or something special enough for company, this recipe offers versatility and ease of preparation. So why not try it out today? Your taste buds and body will thank you!