Low Fat Stir-Fried Vegetables with Rice

Enjoy a vibrant, healthy meal with this Low Fat Stir-Fried Vegetables with Rice recipe, a perfect choice for a quick and nutritious weeknight dinner! Packed with colorful veggies like broccoli, carrots, zucchini, and crisp snow peas, this dish offers a medley of textures and flavors that pair beautifully with hearty, fiber-rich brown rice. Lightly seasoned with a savory, low-sodium soy sauce glaze infused with fresh ginger and garlic, this stir-fry is both delicious and heart-healthy. With just a spritz of cooking spray and an optional splash of sesame oil, it’s lower in fat without sacrificing flavor. Ready in under 30 minutes, this recipe is ideal for busy schedules and offers customization options like green onion garnish for a pop of freshness. Perfect for meal prep or a wholesome, plant-based crowd-pleaser!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

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)

Directions

Step 1

Cook the brown rice according to package instructions if not already prepared, and set aside.

Step 2

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.

Step 3

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.

Step 4

Heat a large non-stick skillet or wok over medium-high heat. Lightly spray it with cooking spray to prevent sticking.

Step 5

Add the minced garlic and grated ginger to the skillet, sautéing for 30 seconds until fragrant.

Step 6

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.

Step 7

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.

Step 8

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.

Step 9

Remove the skillet from heat. Serve the stir-fried vegetables immediately over a bed of warm brown rice.

Step 10

Optional: Garnish with chopped green onions for added flavor and presentation.

Nutrition Facts

Serving size	(1089.4g)

Amount per serving	% Daily Value*
Calories	765.5

Total Fat 10.1g	0%
Saturated Fat 1.9g	0%
Polyunsaturated Fat 1.7g
Cholesterol 0mg	0%
Sodium 3418.9mg	0%
Total Carbohydrate 147.3g	0%
Dietary Fiber 19.2g	0%
Total Sugars 24.0g
Protein 28.0g	0%

Vitamin D 0IU	0%
Calcium 234.5mg	0%
Iron 8.9mg	0%
Potassium 1473.0mg	0%

*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.

Source of Calories

Fat: 11.5%

Protein: 14.1%

Carbs: 74.4%