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Vegetable Medley Stir Fry

Diet.Chef's picture
  Broccoli flowerets 1 Cup (16 tbs) (Use Fresh Or Frozen)
  Cauliflower flowerets 1 Cup (16 tbs) (Use Fresh Or Frozen)
  Cooking oil/Olive oil 1 Tablespoon
  Onion 1 Medium, cut into thin wedges
  Garlic 1 Clove (5 gm), minced
  Yellow crookneck squash/Zucchini 1 Small, halved lengthwise and sliced
  Teriyaki sauce/Soy sauce 1 Tablespoon
  Lemon pepper 1 Teaspoon
  Sesame oil 1⁄2 Teaspoon
  Tomatoes 2 Small, cut into wedges
  Sesame seed 1 Tablespoon, toasted

If using frozen broccoli or frozen cauliflower flowerets, place the frozen vegetables in a colander. Run hot water over the vegetables about 1 minute or till thawed. Drain well; set thawed vegetables aside.
Preheat a wok or large skillet over medium-high heat; add the olive or cooking oil. Stir-fry onion and garlic in hot olive or cooking oil for 2 minutes; push to one side. Add fresh or thawed broccoli and cauliflower flowerets; stir-fry for 2 minutes or till crisp-tender; push aside. Add the crookneck squash or zucchini; stir-fry for 2 to 3 minutes more or till squash is crisp-tender. Stir in soy sauce or teriyaki sauce, lemon pepper, and sesame oil; add tomato wedges. Cover and cook over low heat about 1 minute more or till heated through.
Turn vegetables into a serving bowl. Sprinkle with toasted sesame seed.

Recipe Summary

Difficulty Level: 
Main Dish
Stir Fried
Preparation Time: 
5 Minutes

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Vegetable Medley Stir Fry Recipe