There are a few easy rules to follow when making a healthy frozen vegetable stir-fry that guarantee you won’t end up with soggy veggies. And you have so many options for different vegetable combinations!
1/4 cup low-sodium soy sauce
1 tablespoon sesame oil
2 tablespoons rice vinegar
1/4 teaspoon red pepper flakes
2 tablespoons vegetable oil
3 cups assorted frozen vegetables
2 scallions, thinly sliced, white and green parts separated
2 garlic cloves, minced
1 tablespoon minced ginger
2 cups cooked brown rice
In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar and red pepper flakes.
Heat 1 tablespoon vegetable oil in a large skillet or wok over high heat. Once the oil is very hot and shimmering, sauté the vegetables. If you can, start with cauliflower and broccoli florets first. After 2 minutes, add the rest of the vegetables and continue cooking until they are just tender, about 3-4 minutes. Transfer the vegetables to paper towel lined plate.
Add the remaining vegetable oil to the skillet. Sauté the white parts of the scallions, garlic and ginger until fragrant, about 30 seconds. Stir in the rice. Pour in the soy sauce mixture letting it bubble and simmer. Continue stirring the rice for 3 minutes until the liquid has been absorbed.
Fold in the vegetables and the green parts of the scallions.
Make sure to use shelled edamame, corn and sliced carrots if you can because they are less likely to get soggy. Other frozen vegetables to include are cauliflower, broccoli, peppers, peas, zucchini and squash.