Stir Fried Veggies in White Sauce

If you’re looking for a colorful, nutritious, and satisfying dish, Stir Fried Veggies in White Sauce is the perfect option! Packed with vibrant vegetables and coated in a creamy, flavorful white sauce, this dish is both light and indulgent at the same time. It’s the kind of recipe that’s perfect for a weeknight dinner or even as a side for your next dinner party. Whether you’re vegan, vegetarian, or just craving something fresh and flavorful, this stir fry will leave you feeling satisfied and nourished.

The beauty of this dish lies in its simplicity. You don’t need a lot of complicated ingredients—just fresh vegetables, a creamy white sauce, and a few seasonings to bring it all together. The white sauce adds the perfect touch of richness without being overwhelming, making it the perfect complement to the crisp, fresh veggies.

Why You’ll Love Stir Fried Veggies in White Sauce

• Healthy and Flavorful: Packed with fresh, colorful veggies, this dish is a great way to get a serving of greens while enjoying a rich, creamy sauce.
• Quick and Easy: It’s the perfect dish when you need something fast. It comes together in under 30 minutes, making it great for busy nights.
• Customizable: You can use whatever vegetables you have on hand! From bell peppers and carrots to broccoli and mushrooms, the possibilities are endless.
• Perfect as a Side or Main: Serve it as a side to complement your favorite protein or enjoy it on its own for a light, delicious meal.

Ingredients in Stir Fried Veggies in White Sauce

The beauty of this dish lies in its versatility. You can use any fresh vegetables you like! Here’s a simple list to get you started:

For the Stir Fry:

• Carrots: Thinly sliced for a touch of sweetness and color.
• Broccoli: Fresh florets add crunch and nutrition.
• Bell Peppers: Any color, but red, yellow, or green peppers work wonderfully for a pop of color and flavor.
• Mushrooms: Sliced, they add an earthy flavor that complements the sauce perfectly.
• Zucchini: Sliced into rounds or half-moons for extra texture.
• Snow Peas or Green Beans: For a little snap and crunch in every bite.
• Olive Oil: For stir-frying the veggies to perfection.

For the White Sauce:

• Butter: The base of the sauce, giving it that rich, creamy texture.
• Garlic: Fresh garlic cloves, minced, for that aromatic depth.
• All-Purpose Flour: For thickening the sauce and making it velvety smooth.
• Milk: Whole milk works best for creaminess, but you can use any milk you prefer.
• Heavy Cream: For that extra rich, creamy texture. (Optional, but it takes the sauce to the next level!)
• Parmesan Cheese: Grated parmesan adds a savory depth and a slight sharpness.
• Salt & Pepper: To season the sauce and bring out all the flavors.
• Italian Seasoning: A simple blend of herbs to enhance the taste.

(Note: Full ingredient measurements are provided in the recipe card above.)

Instructions

Step 1: Prepare the Vegetables

Start by washing and chopping all your vegetables into bite-sized pieces. Set them aside.

Step 2: Stir Fry the Veggies

In a large skillet or wok, heat olive oil over medium-high heat. Add the carrots, broccoli, bell peppers, mushrooms, and zucchini (or whatever veggies you’ve chosen). Stir-fry for about 5-7 minutes, or until the veggies are tender but still slightly crisp. You want to retain their vibrant color and crunch. Once cooked, remove the veggies from the skillet and set them aside.

Step 3: Make the White Sauce

In the same skillet, add the butter and let it melt over medium heat. Once melted, add the garlic and sauté for 1-2 minutes until fragrant. Sprinkle in the flour and stir to make a roux, cooking for another minute until it turns slightly golden.

Slowly add the milk, whisking constantly to prevent lumps. Stir in the heavy cream (if using) and continue to cook, stirring frequently, until the sauce thickens and becomes creamy. This should take about 3-4 minutes.

Once thickened, stir in the parmesan cheese until fully melted. Season with salt, pepper, and Italian seasoning to taste.

Step 4: Combine the Veggies and Sauce

Add the cooked vegetables back into the skillet with the white sauce. Stir everything together until the veggies are fully coated in the creamy sauce. Let everything cook together for an additional 2-3 minutes to ensure the sauce is well distributed.

Step 5: Serve and Enjoy!

Once everything is well mixed and heated through, remove from heat and transfer to serving dishes. Garnish with additional parmesan cheese or fresh herbs if desired. Serve immediately and enjoy your creamy, veggie-filled masterpiece!

How to Serve Stir Fried Veggies in White Sauce

This dish can stand alone as a light vegetarian main, but it’s also great paired with other dishes. Here are some ideas:

With Grilled Chicken or Shrimp:

Serve this dish alongside some juicy grilled chicken or shrimp for a balanced, protein-packed meal.

Over Rice or Pasta:

Serve it over a bed of white rice, brown rice, or pasta to make it a heartier meal. The creamy sauce is perfect for soaking into the grains or pasta.

With Garlic Bread:

Pair this creamy veggie dish with a side of garlic bread or a crusty baguette to mop up every last bit of sauce.

With a Simple Salad:

A light green salad dressed with a lemon vinaigrette would complement the richness of the sauce and add some freshness to the meal.

Additional Tips

Can I use frozen vegetables?

Fresh vegetables give the best texture and flavor, but you can definitely use frozen vegetables in a pinch. Just be sure to thaw and drain them before cooking to avoid excess water in the stir fry.

Can I make this dish vegan?

Yes! Use vegan butter, non-dairy milk (like almond or oat milk), and vegan cheese to create a creamy vegan version of this dish. You can also add tofu or tempeh for extra protein.

Can I add protein to this dish?

Absolutely! Add grilled chicken, shrimp, or even tofu for a complete meal. Simply cook the protein separately and stir it into the dish once the sauce is ready.

How can I make the sauce spicier?

Add a pinch of red pepper flakes, hot sauce, or even some freshly chopped jalapeños to give the sauce a spicy kick.

How do I store leftovers?

Store any leftover stir fry in an airtight container in the fridge for up to 3 days. Reheat gently in the microwave or on the stove with a splash of milk to restore the sauce’s creaminess.

Nutrition Facts

Serving Size: 1 cup (based on 4 servings)

• Calories: 320
• Total Fat: 22g (34% DV)
• Saturated Fat: 13g (65% DV)
• Cholesterol: 60mg (20% DV)
• Sodium: 400mg (17% DV)
• Total Carbohydrates: 22g (7% DV)
• Dietary Fiber: 5g (20% DV)
• Sugars: 6g
• Protein: 9g
• Vitamin A: 150% DV
• Vitamin C: 80% DV
• Calcium: 20% DV
• Iron: 10% DV

Preparation Time

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes

FAQ Section

Q1: Can I use different vegetables for this recipe?

A1: Yes! Feel free to swap out any of the vegetables based on your preferences. You can use peas, spinach, cauliflower, or even asparagus.

Q2: Can I make the white sauce without heavy cream?

A2: Yes! If you don’t want to use heavy cream, you can use just milk or a lighter cream substitute for a lower-fat version.

Q3: Can I make this dish ahead of time?

A3: While it’s best enjoyed fresh, you can make the stir-fry and the white sauce ahead of time. Just store the veggies and sauce separately and reheat them when you’re ready to serve.

Q4: Can I use gluten-free flour for the sauce?

A4: Yes! You can easily swap regular all-purpose flour for gluten-free flour to make this dish gluten-free.

Q5: How do I make this dish spicier?

A5: To add heat, sprinkle in some red pepper flakes, chopped jalapeños, or a dash of hot sauce to the white sauce.

Q6: Can I add protein to this dish?

A6: Absolutely! You can add grilled chicken, shrimp, or even tofu to make this a complete meal.

Q7: Can I freeze leftovers?

A7: While the sauce might separate a little after freezing, you can freeze the stir-fried veggies and sauce separately. When ready to eat, reheat on the stove with a splash of milk to restore creaminess.

Q8: How can I store leftovers?

A8: Store leftover stir-fried veggies in an airtight container in the fridge for up to 3 days. Reheat gently with a splash of milk to prevent the sauce from thickening too much.

Q9: Can I use non-dairy milk for the sauce?

A9: Yes, you can use almond milk, oat milk, or another non-dairy milk in place of whole milk.

Q10: Can I make this dish without butter?

A10: Yes! You can use olive oil or vegan butter as a substitute for the butter in the white sauce.

Conclusion

This Stir Fried Veggies in White Sauce is a simple, flavorful dish that’s perfect for a quick weeknight meal or a delicious side. With a creamy white sauce, fresh vegetables, and just the right amount of seasoning, it’s a treat that’s both satisfying and wholesome. Whether you enjoy it on its own or paired with your favorite protein, this dish will surely become a go-to in your recipe collection!

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