• Skip to primary navigation
  • Skip to main content
  • Texas A&M Forest Service
  • Texas A&M Veterinary Medical Diagnostics Laboratory
  • Texas A&M AgriLife Extension Service
  • Texas A&M AgriLife Research
  • Texas A&M College of Agrculture and Life Sciences
Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969
  • Facebook
  • Instagram
  • Twitter
  • YouTube
  • Menu
  • County Offices
    • Bexar County
    • Cameron County
    • Dallas County
    • El Paso County
    • Harris County
    • Hidalgo County
    • Nueces County
    • Tarrant County
    • Travis County
  • About

Rainbow of Vegetable Stir Fry

September 19, 2018 by nadia.payne

Print Recipe
Rainbow of Vegetable Stir Fry
Votes: 1
Rating: 4
You:
Rate this recipe!
Course Main Dish, side dish
Prep Time 10 minutes
Servings
cups
Ingredients
  • 1 cup red bell pepper
  • 1 cup chopped onion
  • 1 cup spinach
  • 1 cup squash
  • 1 tbsp canola oil
Course Main Dish, side dish
Prep Time 10 minutes
Servings
cups
Ingredients
  • 1 cup red bell pepper
  • 1 cup chopped onion
  • 1 cup spinach
  • 1 cup squash
  • 1 tbsp canola oil
Votes: 1
Rating: 4
You:
Rate this recipe!
Instructions
  1. Wash your hands and clean your cooking area, knife, and cutting board.
  2. Wash all vegetables.
  3. Cut vegetables into slices 1 to 2 inches long, dice, or chop.
  4. Heat oil in a large skillet over medium heat.
  5. Add harder vegetables first (squash, onions, bell pepper). Cook for 6-8 minutes, stirring while you cook. Add more delicate vegetables (spinach). Cook and stir for 3 minutes.
  6. Optional: Chose 1 to 2 seasonings/herbs to create different tastes.
  7. Cover pan, lower the heat, and allow to cook for 2-3 minutes until vegetables are tender, and leafy vegetables are wilted. If the stir-fry is getting dry, add 2 tablespoons of water.
  8. Cover and refrigerate leftovers.
Recipe Notes

Nutrition Facts Servings: 2, Serv. size: 2 cups of recipe (236g), Amount per serving: Calories 120, Total Fat 8g (10% DV), Sat. Fat 0.5g (3% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 35g (2% DV), Total Carb. 12g (4% DV), Fiber 4g (14% DV), Total Sugars 7g (Incl. 0g Added Sugars, 0% DV), Protein 3g, D (0% DV), Calcium 54mg (4% DV), Iron 2mg (10% DV), Potas. 606mg (15% DV).

Share this Recipe

Filed Under: 5 ingredients or less, recipes

Black Bean and Corn Salsa

April 3, 2018 by nadia.payne

Print Recipe
Black Bean and Corn Salsa
Votes: 1
Rating: 5
You:
Rate this recipe!
Course side dish
Prep Time 20 minutes
Cook Time 2 hours
Servings
Ingredients
  • 15 oz can of black beans no salt added, rinsed and drained
  • 11 oz can of whole kernel corn no salt added, drained
  • 1 jalapeno pepper finely chopped
  • 2 medium tomatoes chopped
  • 1 red bell pepper chopped
  • 1/3 cup chopped cilantro or 1 teaspoon dried cilantro
  • 1/4 cup red onion diced
  • 1/4 cup fresh lime juice about 2 limes squeezed
  • 1 tsp salt
  • 1 ripe avocado chopped
Course side dish
Prep Time 20 minutes
Cook Time 2 hours
Servings
Ingredients
  • 15 oz can of black beans no salt added, rinsed and drained
  • 11 oz can of whole kernel corn no salt added, drained
  • 1 jalapeno pepper finely chopped
  • 2 medium tomatoes chopped
  • 1 red bell pepper chopped
  • 1/3 cup chopped cilantro or 1 teaspoon dried cilantro
  • 1/4 cup red onion diced
  • 1/4 cup fresh lime juice about 2 limes squeezed
  • 1 tsp salt
  • 1 ripe avocado chopped
Votes: 1
Rating: 5
You:
Rate this recipe!
Instructions
  1. Wash your hands and clean your cooking area.
  2. Clean the tops of canned food items before opening them.
  3. Combine all ingredients in a large mixing bowl, except avocado.
  4. Cover and chill for at least two hours.
  5. Add avocado just before serving.
Recipe Notes

Nutrition Facts Servings: 20, Serv. size:(72g), Amount per serving: Calories 50, Total Fat 1.5g (2% DV), Sat. Fat 0g (0% DV), Trans Fat 0g, Cholest. 0mg (0% DV), Sodium 160g (7% DV), Total Carb. 7g (3% DV), Fiber 3g (11% DV), Total Sugars 1g (Incl. 0g Added Sugars, 0% DV), Protein 2g, Vit. D (0% DV), Calcium (2% DV), Iron (6% DV), Potas. (4% DV)

Share this Recipe

Filed Under: recipes

Texas A&M AgriLife Extension Service
Texas A&M University System Member

This work is supported by the Expanded Food and Nutrition Education Program from the USDA National Institute of Food and Agriculture.

  • Compact with Texans
  • Privacy and Security
  • Accessibility Policy
  • State Link Policy
  • Statewide Search
  • Veterans Benefits
  • Military Families
  • Risk, Fraud & Misconduct Hotline
  • Texas Homeland Security
  • Texas Veterans Portal
  • Equal Opportunity
  • Open Records/Public Information