Low Fat Stir-Fried Vegetables with Rice
Light, colorful, and brimming with flavor, this Low Fat Stir-Fried Vegetables with Rice recipe is a wholesome option for quick weeknight dinners or meal prep. Featuring a vibrant medley of carrots, broccoli, red bell pepper, zucchini, snow peas, and a splash of low-sodium soy sauce, this dish delivers a healthy twist on traditional stir-fry without sacrificing taste. Perfectly paired with nutrient-packed brown rice, the recipe is crafted using minimal oil, relying on sautéed garlic, fresh ginger, and a savory sauce thickened with a touch of cornstarch for richness. Ready in just 25 minutes, this low-fat stir-fry is a guilt-free, balanced meal that’s both satisfying and nutrient-dense. Garnish with green onions for an extra burst of flavor before serving! Keywords: healthy stir-fry recipe, low-fat dinner, vegetable stir-fry with rice.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 cups Cooked brown rice
- 1 medium Carrot
- 2 cups Broccoli florets
- 1 medium Red bell pepper
- 1 small Zucchini
- 1 cup Snow peas
- 2 cloves Garlic
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Fresh ginger
- 1 teaspoon Cornstarch
- 3 tablespoons Vegetable broth
- 1 teaspoon Sesame oil (optional)
- 1 as needed Cooking spray
- 2 stalks Green onions (optional, for garnish)
Instructions
Cook the brown rice according to package instructions if not already prepared, and set aside.
Peel and thinly slice the carrot. Chop the broccoli into small florets. Dice the red bell pepper and zucchini. Trim the snow peas as needed. Mince the garlic and grate the ginger.
In a small bowl, combine the low-sodium soy sauce, vegetable broth, cornstarch, and sesame oil if using. Stir well to dissolve the cornstarch and set the sauce mixture aside.
Heat a large non-stick skillet or wok over medium-high heat. Lightly spray it with cooking spray to prevent sticking.
Add the minced garlic and grated ginger to the skillet, sautéing for 30 seconds until fragrant.
Add the carrot slices, broccoli florets, and red bell pepper to the skillet. Stir-fry for 3–4 minutes or until the vegetables begin to soften.
Add the zucchini and snow peas to the skillet, and continue to stir-fry for another 2–3 minutes until all the vegetables are tender-crisp.
Give the prepared sauce mixture a quick stir and pour it over the vegetables. Stir well to coat the vegetables evenly with the sauce. Cook for 1–2 minutes until the sauce thickens slightly.
Remove the skillet from heat. Serve the stir-fried vegetables immediately over a bed of warm brown rice.
Optional: Garnish with chopped green onions for added flavor and presentation.
Nutrition Facts
Calories |
766 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.1 g | 13% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 1.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3419 mg | 149% | |
| Total Carbohydrate | 147.3 g | 54% | |
| Dietary Fiber | 19.2 g | 69% | |
| Total Sugars | 24.0 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 234 mg | 18% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 1473 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
