How To Get Stir Fry Vegetables On The Table In 7 Minutes

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Whether you are participating in our Fit & Fab Fall Vow or if you are just trying to make sure your family gets the daily amount of vegetables that we all know we should get, this is for you.

Part of our Fit & Fab Fall Challenge for Week #1 is to make sure we are eating a serving of Veggies for lunch and dinner each day.

How’s that going  for ya girlfriend?

Stir Fry Vegetables are quick, versatile and super tasty and clean by cooking them this way.  I hope this helps you get those vegetables on the table for your family in 7 minutes or less this week.  If you add cooked meat, you can have a complete, healthy meal in hardly no time at all.


Every weekend, I do a little food prep that will help me get our weekly meals on the table quicker. One of those tasks is to chop up all fresh veggies that will be thrown into upcoming meals and chunk them in a Tupperware dish for later.

This past weekend, I had chopped onion, garlic, broccoli,  mushrooms, and baby carrots.



Stir Fry 7 Minute Veggies
  • 4 Cups Chopped Raw Veggies including garlic for flavor
  • 1 Tablespoon Extra Virgin Olive Oil
  • 1 Tablespoon Unsalted Butter
  • Mrs. Dash Garlic Herb
  • 2 Tablespoons Liquid Aminos {optional}
  1. Let EVOO and butter melt in a skillet on medium heat. Pour chopped garlic and onions into skillet and cook on medium for two minutes. Add the rest of the veggies {and any cooked meat} and cook for five minutes.
  2. For added flavor, add Liquid Aminos after turning off the heat and let sit until ready to serve.
  3. If you add cooked chicken or beef strips, you have a complete meal in a small amount of time.
The Bragg Liquid Aminos, All Purpose Seasoning gives this dish that “stir fry/soy sauce” flavor without all the additives and sodium.   Enjoy!

What’s the toughest part of getting in all the vegetables we should eat each week?

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Published on HuffPost, Okefenokee Living Magazine, and more, Shan is a Family Travel Journalist with a passion for helping women lose the overwhelm of planning family-friendly trips in the south. She shares travel reviews & insider secrets that Women REALLY want to know about Georgia, Florida, & the Carolinas vacations.

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