Veggie Stir-Fry

38 Ratings

Makes: 6 servings

Total Cost: $$$$

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

Learn more about:

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)

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Nutrients	Amount
Total Calories	61
Total Fat	1 g
Saturated Fat	0 g
Cholesterol	0 mg
Sodium	9 mg
Carbohydrates	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
Total Calories	61
Total Fat	1 g
Saturated Fat	0 g
Monounsaturated Fat	0 g
Polyunsaturated Fat	0 g
Linoleic Acid	0 g
α-Linolenic Acid	0.1 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	12 g
Dietary Fiber	3 g
Total Sugars	5 g
Added Sugars included	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	0.3 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	0.2 mg
Riboflavin	0.2 mg
Niacin	1 mg
Choline	18 mg