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    Watch What U Eat > Italian Recipes

    Delicious & Nutritious Italian Stir-fry Veggies

    Published: May 23, 2017 · Modified: Apr 27, 2022 by Watch What U Eat · This post may contain affiliate links · 6 Comments

    Recipe Print
    Collage Pinterest pin of Italian stir fry veggies with text overlay that reads 'Delicious & Nutritious Italian Stir Fry Veggies'.

    Turn fresh vegetables into these simple, quick yet delicious, and awesome stir-fry veggies. Pair with pasta or rice to make it a completely wholesome meal.

    This stir-fry veggies get ready in no time. Serve as a side to pasta or rice dishes for a complete wholesome meal.

    Today I am sharing with you our family's favorite stir-fry veggies recipe. You can add cooked pasta to it and make a veggie pasta salad as a wholesome dish.

    Turn fresh vegetables into this simple, quick yet delicious and awesome stir-fry veggies.

    As a Food Engineer, I would always prefer prepared foods/meals that are frozen over those at normal temperatures but typically contain preservatives. Because subzero temperatures are sufficient to preserve foods from bacterial contamination. There is no need to add a ton of chemicals to make them last longer.

    There are times when I am really busy and to be honest ready-to-eat mac'n cheese is my favorite comfort food (and savior, too!). When I plan on eating mac'n cheese, I ensure to balance my diet by incorporating tons of fresh and nutrient-dense veggies in my Food Plate. This way, I can enjoy my favorite macaroni and cheese while accommodating those busy schedules.

    Stir Fry veggies - a perfect side dish to enjoy your favorite veggies
    Stir Fry veggies - a perfect side dish to enjoy your favorite veggies

    Research shows that Americans only meet MyPlate recommendations for vegetables, fruit, proteins, dairy, and grains seven days out of 365. We know that everyone wants to eat better but needs inspiration and simple solutions to choose from so they can make it a reality more often. You can refer to this article on Healthy Eating Diet /Balanced Diet for more information on balanced diet and MyPlate that I published a few months back. And we share such simple, nutritious, and wholesome recipes on Watch What U Eat.

    This stir-fry veggies get ready in no time. Serve as a side to pasta or rice dishes for a complete wholesome meal.

    How are these stir-fry veggies nutritious?

    These Italian-style sautéed vegetables are nutritious because it is prepared using

    • fresh bell peppers - are loaded with vitamin C and antioxidants.
    • broccoli contains an impressive amount of vitamin K. It is rich in vitamin A, potassium, and vitamin C.  Moreover, it also contains manganese and vitamin B in moderate amounts. It is also packed with phytochemicals and antioxidants [1].
    • it is prepared using olive oil, which is a good fat

    More Italian Recipes You Will Love

    • Italian Lentil Salad
    • Healthy Garlic Kale Pasta
    • Healthy Lemon Chicken Soup With Orzo
    • Healthy Zucchini Flatbread
    • Brouse All Healthy Italian Recipes

    Love this recipe? Please leave a 5-star ⭐⭐⭐⭐⭐ rating in the recipe card below & a review in the comments if you REALLY like this recipe. Thank You!

    📖 Recipe

    This stir-fry veggies get ready in no time. Serve as a side to pasta or rice dishes for a complete wholesome meal.
    Print Pin
    5 from 1 vote

    Delicious & Nutritious Italian Stir-fry Veggies

    These stir-fry veggies get ready in no time. Serve as a side to pasta or rice dishes for a wholesome meal.
    Course: Side Dish
    Cuisine: Italian Inspired
    Prep Time 10 minutes minutes
    Cook Time 10 minutes minutes
    Total Time 20 minutes minutes
    Servings :4
    Calories :130kcal
    Author:Swati Kadam Gulati

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    Equipment

    • Large skillet or pan
    • Sharp Knife (10% Code: WATCHWHATUEAT)

    Ingredients

    • 1  bell pepper each of red, green and yellow cut into ½" pieces
    • 1 medium broccoli head cut into florets
    • 2-3 garlic cloves
    • 1 medium onion diced into ½" pieces
    • ¼ cup basil pesto
    • 1 tablespoon olive oil
    • 1 teaspoon oregano
    • salt and pepper
    • 1 green apple sliced

    Instructions

    • Heat oil in a pan on medium heat. Add garlic, onion, and saute for few mins.
    • Then add diced bell peppers, broccoli and saute 5-6 mins.
    • Add sundried tomatoes, oregano, salt, and pepper; mix well
    • Before serving, top with some basil pesto and apple slices. Serve as a side to delicious pasta like mac'n cheese or any other dish

    Notes

    1. You can reserve and use olive oil drained from a can of sun-dried tomato to stir fry veggies.
    2. You can also add some greens for added nutrition.
    3. If you are super busy, you can go with frozen peppers to cut down prep time.

    Nutrition

    Calories: 130kcal
    Tried this recipe?Tag us on Instagram @watchwhatueat or tag #watchwhatueat! OR leave us a comment & rating below. Your feedback is very important to us.
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    About Watch What U Eat

    We are Swati and Tushar, our passion for food and cooking has now led us to share some healthy, tasty recipes and the benefits of eating certain ingredients with the goal of inspiring you to eat well and live well.

    Reader Interactions

    Comments

      5 from 1 vote

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      Recipe Rating




    1. Linda says

      December 08, 2021 at 9:25 pm

      5 stars
      I am a big fan of anything that has pesto in it, and your recipe took it to the next level! This dish is gonna be frequent in my kitchen!!

      Reply
    2. Marina says

      August 22, 2017 at 9:31 am

      So delicious and basic, I love it!

      Reply
    3. Andrea says

      August 21, 2017 at 12:32 pm

      Perfect for a veggie like me! 🙂

      Reply
    4. Caitlin says

      June 05, 2017 at 10:54 pm

      This stir fry sounds delicious!!

      Reply
    5. hey sharonoox says

      June 05, 2017 at 2:31 pm

      This looks so yummy! I love anything stir fry but haven't try mixing it with macaroni. I'm so going to try making this. I know my family is going to love it. Thanks

      Reply
    6. Jessi says

      May 30, 2017 at 2:52 pm

      Wow, that dish looks so perfect for my next lunch. So colorful and very easy to make. Thank you so much for sharing:)

      Reply

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    Hi, we are Swati and Tushar! Our passion for food and cooking has led us to write this blog focusing on healthy recipes to eat well and live well!

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