Stir-fry & Rice for Everyday (No-fat vegan)

The key to healthy stir-fry is by replacing cooking oil with water. When you put your veggies in a pan, be sure to add several cups of water, allowing them to boil in the water instead of frying in the oil. Oil in small quantities are still very fatty (1 tbsp of oil is 14 grams of fat). You're not sacrificing taste by boiling veggies, but you need to add a good amount of seasoning while boiling your veggies.

 

1-2 cups of rice (depending on how much you have or want to eat)
1/2 cup of shredded carrots
1 cup of fresh broccoli
1/2 onion, chopped
1 cup of water (for boiling veggies)
Powdered garlic, to taste

Soy sauce (or salt)

Optional: red or yellow peppers, summer squash, zucchini, cauliflower, peas, or beans. MY FAVORITE combination is carrots with butternut squash (with a little sugar.)

First boil your rice in a large pot or rice cooker (1 cup of rice to 2 cups of water.)

Add water and veggies to large pan, along with powdered garlic over medium-heat. If you only have fresh garlic, add garlic and onion to dry pan over medium-heat. Once garlic and onion have cooked, add water and remaining veggies. Cook covered for 15 minutes, or cook until water has evaporated from pan and veggies are soft.

Once the rice is soft and the veggies are cooked, dump rice into pan with veggies and mix together. Add soy sauce (or salt) over veggies and rice. Cover for 5 minutes to "marinate" a bit, then eat.

Makes about 4 large bowls, or 5 medium sized bowls. My partner and I eat this once a day or every other day for brunch, lunch, snack, or dinner.