Illinois Harvest of the Month

Fast Five Veggie Stir Fry

FAST FIVE VEGGIE STIR FRY

This recipe was developed for a IFSN school foodservice training, is easy to prep and cook, and has plenty of veggie punch!
This is a spring, summer, and autumn school food service recipe for Spinach, Broccoli, Cabbage, and Carrots.
Cooking and prep level: Basic.
Adapted from: Chef Greg Christian
  • Prep Time1 hr
  • Cook Time15 min
  • Total Time1 hr 15 min
  • Yield100
  • Serving Size2/3 cup
  • Energy99 cal
  • Course
    • Main Course
    • Hot Vegetable Dish
  • USDA Meal Components
    • ½ cup dark green vegetable
    • ¼ cup other vegetable
    • ¼ cup dark orange vegetable
  • Diet
    • Vegetarian

Ingredients

  • 10 lbs Broccoli, fresh cut into bite-size pieces
  • 10 lbs Spinach, cut or torn in smaller pieces
  • 6 lbs 5 oz Onion, fresh large chop
  • 10 lbs Carrots, fresh cut into bite-size pieces
  • 1 cup Garlic, fresh minced
  • 3 lbs Cabbage, chopped
  • 1 cup Olive oil
  • 2 Tbsp Salt
  • 2 Tbsp Black Pepper

Method

1

Using a tilt skillet or rondeau, heat pan until very hot.

2

Carefully add oil to the pan. Heat oil for 3 minutes.

3

Add carrots to the pan. Cook 1 minute, stirring constantly.

4

Add broccoli and cabbage, cook 1 minute, stirring constantly.

5

Add onion, garlic, spinach, salt and pepper. Cook 2 minutes, stirring constantly.

6

Transfer to hotel pans for service. Serve immediately using a #6 scoop.

7

CCP: Hold at 135 F.

This recipe can be used to feature carrots, broccoli, cabbage, or spinach for the Harvest of the Month program. You can serve this recipe with rice or with oriental noodles and an added protein, like tofu or a piece of string cheese, to make a complete entree.
Feature Local Carrots:
Local carrots come in many colors! Try using multiple colors of carrots in a taste test prior to utilizing them in a recipe. A “Rainbow of Carrots”, with a focus on food education, is a captivating lesson for K-3 students. Share information on how and where carrots grow and the many carrot colors available. Then share a taste test to determine the sweetest of the carrot colors!

  • Nutrition Facts

  • 100 servings per container
  • Serving Size2/3 cup
  • Amount per serving
  • Calories99
  • % Daily Value*
  • Total Fat2.7 g3.46%
  • Saturated Fat0.4 g2%
  • Trans Fat0 g
  • Cholesterol0 mg0%
  • Sodium229 mg9.96%
  • Total Carbohydrate17 g6.18%
  • Dietary Fiber4.6 g16.43%
  • Total Sugars4.9 g
  • Protein4.4 g8.8%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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