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Veggie Stir-Fry

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Veggie Stir-Fry
En Español

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  • Makes: 6 servings

Okra, corn, and onions mixed with squash and tomatoes give this veggie stir-fry crunch and flavor. Serve as a side dish with your favorite chicken or fish recipe.

Ingredients

  • 1 teaspoon margarine
  • 1/2 onion (chopped)
  • 1 tomato (diced)
  • 2 ears of corn (or cut from cob)
  • 10 okra (sliced)
  • 3 yellow squash, medium (sliced)

Directions

1. In a frying pan over medium heat, cook margarine, onion, corn, squash and okra for 5 minutes until tender.

2. Add diced tomatoes and continue cooking for 3 minutes.

Notes

Source: University of Kentucky, Cooperative Extension Service, Food and Nutrition Calendar 2004
Fresh Ideas for Fit Families

Nutrition Information

Serving Size: 1/2 cup prepared stir-fry, 1/6 of recipe (191g)
Nutrients Amount
Calories 61
Total Fat 1 g
Saturated Fat 0 g
Cholesterol 0 mg
Sodium 9 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 36 mg
Iron 1 mg
Potassium 459 mg
N/A - data is not available
Nutrients Amount
Calories 61
Total Fat 1 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 12 g
Dietary Fiber 3 g
Total Sugars 5 g
Added Sugars 0 g
Protein 3 g
Minerals
Calcium 36 mg
Potassium 459 mg
Sodium 9 mg
Copper 103 mcg
Iron 1 mg
Magnesium 42 mg
Phosphorus 84 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 35 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 27 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 12 mcg
Folate 58 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 18 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 1/4 cups

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