This Vegetable and Brown Rice Stir-Fry is a nutritious, fiber-packed dish that’s quick to make and loaded with colorful veggies. Brown rice adds whole grain goodness while the stir-fry sauce brings savory flavor without excess calories.

Ingredients:

• 1 cup cooked brown rice
• 1 tablespoon olive oil 
• 1 cup broccoli florets 
• 1 red bell pepper, sliced
• 1 carrot, thinly sliced
• 1/4 cup soy sauce or tamari (for gluten-free) 
• 2 teaspoons sesame oil 
• 1 teaspoon garlic, minced 
• 1 teaspoon ginger, minced 
• Sesame seeds for garnish

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add garlic and ginger, sauté for 1 minute until fragrant.
2. Add the broccoli, bell pepper, and carrots. Cook for 5-7 minutes until the vegetables are tender-crisp.
3. Stir in the cooked brown rice, soy sauce, and sesame oil. Toss to combine.
4. Garnish with sesame seeds and serve immediately.

Nutritional Information (per serving):

• Calories: 280
• Protein: 6g
• Fat: 8g
• Carbs: 45g
• Fiber: 6g

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