By: Are you ready for a nutrition challenge? Let’s color up our day with this eat the rainbow nutrition challenge. Aim to eat 5 different colored vegetables each day for 3 days this week!
Quick Tip: Stir fries, salads, casseroles, and soups are all great dishes for adding colorful veggies.
Recipe: Jess’ Easiest Vegetable Stir Fry
Serves: 6
Total Time: 15 minutes
Ingredients:
Stir fry:
1 tablespoon olive oil
1 red bell pepper sliced
1 yellow bell pepper sliced
1 cup sugar snap peas
1 cup carrots sliced
1 cup mushrooms sliced
2 cups broccoli
1 cup baby corn
1/2 cup water chestnuts
Sauce:
¼ cup low sodium soy sauce
3 garlic cloves minced
2 Tablespoons brown sugar
1 teaspoon sesame oil
1/2 cup chicken broth
1 tablespoon cornstarch
Serve with a leftover grain such as brown rice, whole wheat noodles, farro, quinoa, or buckwheat.
Instructions:
- In a wok or large skillet add 1 tablespoon olive oil over medium high heat. Add bell pepper, snap peas, carrots, mushrooms, broccoli, baby corn, and water chestnuts. Sauté 2-3 minutes until veggies are almost tender. (Carrots, mushroom, and baby corn take longer to cook and may be added a few minutes before other vegetables.)
- In a small bowl whisk together soy sauce, garlic, brown sugar, sesame oil, chicken broth, and cornstarch.
- Pour over veggies and cook until the sauce has thickened.
- Toss in a leftover protein too – shrimp, chicken, beef are all high protein additions. Keep it simple with some edamame, egg, or even a ¼ cup of nuts. Get creative and use whatever you have on hand!
For more colorful eating ideas, reach out to the nutrition department at nutrition@waverleyoaks.com to schedule a telehealth nutrition session. We accept most major commercial health insurance companies.