Vegetable Medley Stir Fry Recipe


Preparation Time5 MinDifficulty LevelEasy
Health IndexAverageCourse
Main Ingredient


 Broccoli flowerets1 Cup (16 tbs) (Use Fresh Or Frozen)
 Cauliflower flowerets1 Cup (16 tbs) (Use Fresh Or Frozen)
 Cooking oil/Olive oil1 Tablespoon
 Onion1 Medium, cut into thin wedges
 Garlic1 Clove (5 gm), minced
 Yellow crookneck squash/Zucchini1 Small, halved lengthwise and sliced
 Teriyaki sauce/Soy sauce1 Tablespoon
 Lemon pepper1 Teaspoon
 Sesame oil1⁄2 Teaspoon
 Tomatoes2 Small, cut into wedges
 Sesame seed1 Tablespoon, toasted


If using frozen broccoli or frozen cauliflower flowerets, place the frozen vegetables in a colander. Run hot water over the vegetables about 1 minute or till thawed. Drain well; set thawed vegetables aside.
Preheat a wok or large skillet over medium-high heat; add the olive or cooking oil. Stir-fry onion and garlic in hot olive or cooking oil for 2 minutes; push to one side. Add fresh or thawed broccoli and cauliflower flowerets; stir-fry for 2 minutes or till crisp-tender; push aside. Add the crookneck squash or zucchini; stir-fry for 2 to 3 minutes more or till squash is crisp-tender. Stir in soy sauce or teriyaki sauce, lemon pepper, and sesame oil; add tomato wedges. Cover and cook over low heat about 1 minute more or till heated through.
Turn vegetables into a serving bowl. Sprinkle with toasted sesame seed.