Vegetable Stir-Fry

Vegetable Stir-Fry

(makes 6 servings)

1 tablespoon (15 ml) canola oil
1 medium onion, 6 ounces (180 g), cut into quarters, then thinly sliced
1 medium carrot, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick
4 ounces (120 g) fresh green beans, cut into 1 inch (2.5 cm) lengths
1 medium zucchini, 6 ounces (180 g), sliced 1/2 inch (1.25 cm) thick
6 ounces (180 g) cauliflower florets, halved or quartered
1/3 cup (80 ml) fat-free, no-salt-added canned chicken broth
1/2 teaspoon (2.5 ml) crushed dried thyme
salt (optional) and freshly ground pepper

  1. In a large nonstick skillet or wok, heat oil over medium-high heat. When hot, add onion and stir-fry until onion wilts, about 4 minutes. Add carrots and green beans. Continue to stir-fry for 5 minutes. Add zucchini and cauliflower. Stir-fry for 2 minutes.
  2. Stir in chicken broth and thyme. Cover and cook until vegetables are tender, about 5 minutes more. Taste and add salt (if using) and pepper. Serve hot.

Per serving: 61 calories (34% calories from fat), 2 g protein, 3 g total fat (0.2 g saturated fat), 9 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 24 mg sodium
Diabetic exchanges: 1/2 carbohydrate (2 vegetable), 1/2 fat