Broccoli Red Pepper Stir Fry
By Fruits & Veggies - More Matters
Bright in color, lively in taste and fast to fix.

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  • Prep Time: 20 minutes
Category: Side Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1
Think Variety; Think Color: Red, Yellow/Orange, White, Green

Ingredients

  • 1 tsp. olive oil
  • 1 tsp. walnut oil
  • 2 large cloves garlic, peeled and finely chopped
  • 3 cups broccoli florets
  • 2 Tbsp. water
  • 1 large red bell pepper, washed, cored and cut into short strips
  • 1 medium onion, peeled, cut in half and then into lengthwise slivers
  • 1 Tbsp. lemon juice
  • 1/2 tsp. salt

Directions

Prepare all ingredients before starting to cook. Heat oils in large skillet over HIGH heat. Add garlic and sauté only until slightly cooked; do not brown. Immediately add broccoli. Stir fry continuously until all broccoli has turned to a bright green color. Add 2 tablespoons water, cover and remove from heat for 2 minutes.  Return skillet to HIGH heat. Add red pepper and onion. Continue to cook, stirring for another 2-3 minutes. Vegetables will be crisp and brilliant in color when properly cooked. Toss with lemon juice and salt and serve.

 

Each serving provides: An excellent source of vitamins A and C, and a good source of folate and fiber.

Nutritional Information

  • Calories:    61
  • Carbohydrates:    9g
  • Total Fat:    2.7g
  • Cholesterol:    0mg
  • Saturated Fat:   0.3g
  • Dietary Fiber:    3g
  • % of Calories from Fat:    35%
  • Sodium:    308 mg
  • Protein:    2g
  • Recipe Credit
  • Recipe courtesy of Produce for Better Health Foundation (PBH). This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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