Roasted Veggie Stir Fry

Some weeks I just feel like I am in need of veggies, lots and lots of veggies. The last week I had had an encounter with pizza, cake, blueberry muffins, and who knows what else, and I was really trying to get back into the swing of "normal" healthy eating habits. I took one look at my fridge and decided I would roast up a couple pans of veggies, not only did it use the poor neglected veggies but it meant little prep, and very little babysitting of the food while it cooked. I decided about half way through the roasting process that I would make a pot of rice (also little prep and no babysitting required!) and I would make up a quick stir fry sauce to toss the veggies in when they came out. The result was very stir-fry like but with the wonderful caramelization on the veggies from roasting. If you want to bulk this meal up feel free to add some garlic shrimp or chicken!



Roasted Veggie Stir Fry: serves 4

1 Large Onion
4 Large Carrots - Peeled
2 Large Bell Peppers
2C Brussels Sprouts
1 Large Zucchini
2TB Olive Oil
Salt & Pepper
1C Chicken Stock
1tsp Soy Sauce
2TB La Choy Teriyaki Sauce
1TB Corn Starch
1tsp Sriracha
2C Water
1C Rice

First I prepped all of my veggies, I cut the ends off the sprouts and sliced in half, peeled and halved the carrots, slicing into 3-4" long segments, chopped the onion and peppers into approximatly 1" squares and chopped the zucchini into 1/4" rounds. I suggest keeping all the veggies separate as they all require different roasting times. Toss the veggies with the olive oil (approximately 1tsp per type of veggie) and salt and pepper. I then placed the Brussels Sprouts and Carrots on one greased sheet pan, and the peppers and onions on another.

Heat your oven to 400° and place the sprouts and carrots in the oven, in 15 minutes add the second pan with the peppers and onions (don't worry the zucchini will be added!) and toss the carrots and sprouts around. Now start your rice - you have about 30 minutes of cook time left on the veggies which is about how long it takes the rice to cook. Place 2C of water and the rice in a sauce pot with the remaining teaspoon of olive oil and some salt. Bring up to a boil, stir once, reduce to a simmer, cover tightly with a lid then let the rice do its thing and continue to cook until all the water has evaporated. Once the rice finishes cooking fluff with a fork.

Okay first 15 minutes of cooking are done, rice is cooking. Once you hit another 15 minutes (30 minutes total cooking time so far) add the zucchini to the pepper and onion pan and toss all the vegetables again. Continue cooking for another 15 minutes, at the end of 45 minutes your veggies should be done (if your oven runs hot or cool you may need 5 minutes less / 5 minutes more).

Mix together the remaining ingredients (chicken stock, soy & teriyaki sauce, corn starch and sriracha) and cook in a large saute pan, stirring often until the sauce thickens, add all the veggies to the pan and coat in the sauce. Serve over the rice and enjoy!

(note I originally used Goya Yellow Rice but swapped it out for regular rice on day two. I found with the stir fry sauce it was too salty to have the yellow rice as well)

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WW: 7 Points Plus / serving