5 from 15 votes
Healthy Stir Fry Veggies Recipe
This Healthy Stir Fry Veggies recipe steams cauliflower, carrot, and bell peppers before quickly stir-frying with corn, pineapple, and a simple sauce of ketchup, soy sauce, salt, and pepper. The preparation yields tender-crisp vegetables with a balance of sweetness from pineapple and corn, mild seasoning from soy and ketchup, creating a colorful and lightly flavored vegetable dish suitable as a side or light meal.
Prep Time
5 mins
Cook Time
5 mins
Additional Time
15 mins
Total Time
25 mins
Servings:
3
people
Calories:
149 kcal
Course:
Side Dish, Main Course
Cuisine:
Asian
Ingredients
- ¼ cauliflower
- 1 carrot
- 1 bell pepper red
- 1 bell pepper yellow
- 1 cup corn kernels frozen
- ¼ cup pineapple canned
- 1 tablespoon neutral cooking oil generic cooking oil
- 1 tablespoon salt
- 1 teaspoon black pepper
- 1 teaspoon tomato ketchup
- 2 teaspoon soy sauce
Instructions
Chop the Veggies
- After thorough washing and rinsing, chop the vegetables into long thin slices except for cauliflower.
Cup of Yum
Steam the veggies
- Using a steamer, steam cauliflower and carrot for 10 minutes. Add bell peppers and steam for 5 minutes more.
- After 15 minutes, remove veggies from the steamer and cool them slightly.
Stir Fry Veggies
- Pour in oil into a pan, add steamed veggies. Add salt and pepper to them.
- Saute for 2 minutes, stir in corns stir fry and add pineapple slices.
- Pour in tomato ketchup and soy sauce.
- Simmer stir fry for 2-3 minutes.
- Healthy low-calorie stir veggies are ready to serve.
Notes
- Avoid overcooking vegetables to maintain texture and color.
- Follow recommended steaming times closely for tender-crisp results.
- Check the source post for additional preparation and serving tips.
- Subscribe to the recipe channel or updates for more recipes like this.
Nutrition Information
Serving
3people
Calories
149kcal
(7%)
Carbohydrates
25g
(8%)
Protein
4g
(8%)
Fat
6g
(9%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
3g
(15%)
Trans Fat
0.02g
(1%)
Sodium
3374mg
(141%)
Potassium
570mg
(12%)
Fiber
5g
(20%)
Sugar
8g
(16%)
Vitamin A
5899IU
(118%)
Vitamin C
131mg
(146%)
Calcium
30mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 3 people
Amount Per Serving
Calories 149
% Daily Value*
| Serving | 3people | |
| Calories | 149kcal | 7% |
| Carbohydrates | 25g | 8% |
| Protein | 4g | 8% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Sodium | 3374mg | 141% |
| Potassium | 570mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 5899IU | 118% |
| Vitamin C | 131mg | 146% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.