Veggie Stir Fry

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Yield
16 child-size portions
Preparation Time
15 minutes
Cooking Time
Common Allergens
soy, wheat
Equipment List
Small bowl
Knife
Cutting board
Large non-stick pan or wok
Measuring cups and spoons
Whisk
Wooden spoon
Ingredients
1 whole
Cauliflower, chopped into florets
1 whole
Broccoli, chopped into florets
1 whole
Red pepper, diced
1 can, 15 oz. (425 g)
Baby corn
1/3 cup (80 mL)
Low salt (sodium) soy sauce
1/4 cup (60 mL)
Low salt (sodium) chicken broth
2 tbsp. (30 mL)
Vinegar
1 tbsp. (15 mL)
Sugar
2 cloves
Garlic, minced or crushed
1 tbsp. (15 mL)
Cornstarch
1 tbsp. (15 mL)
Olive or canola oil
Instructions
  1. Clean and chop the cauliflower, broccoli, red pepper and green pepper. 
  2. Open can of baby corn and drain out liquid.
  3. In a small bowl, whisk together soy sauce, broth, vinegar, sugar, garlic and cornstarch. 
  4. Heat olive oil in a large non-stick pan or wok over medium-high heat. 
  5. Add cauliflower and sauté for five minutes.
  6. Add broccoli, red pepper, green pepper and baby corn to pan with cauliflower and sauté until all vegetables are tender, about seven minutes. 
  7. Add soy sauce mixture to pan and coat vegetables.
  8. Heat until the sauce becomes thicker, about two minutes. 
  9. Serve over cooked brown rice or whole-wheat pasta.  Follow the cooking directions on the package.

Recipe adapted from Collective Kitchen Cookbook

Note: Childcare facilities with 8+ children should check with their Licensing Officer about what is needed to serve food