Stir Fry Primavera

This recipe is a mixture of two of my favorite dishes, pasta primavera and pineapple stir fry.  However, this one is a healthier version with brown rice instead of the pasta and there is no oil in the stir fry.  I love the roasted flavors of the vegetables from roasting in the oven.


6 cups of brown rice
3 to 4 ears of corn
2 small zucchini
1 medium yellow summer squash
1 large red onion
1 red pepper
1 orange pepper
1 can pineapple chunks (in its own juice), save juice for sauce
½ cup low sodium soy sauce
½ t. red pepper flakes
4 large cloves garlic


Prepare brown rice in large rice cooker with 8 ½ cups of water. 

Preheat oven to 400 degrees.  Line a baking sheet with no stick foil. 

Prepare veggies to roast.   Cut corn from the cob, slice the zucchini and yellow squash in rounds and then in half again and slice peppers in strips and then in thirds.  Place all of the veggies on baking sheet and roast for 20 to 30 minutes.  The veggies should be brown around edges and you know they are done.

Slice the onion in ½” strips.  In a large skillet, while the veggies are roasting in the oven, add the onions with about ¼ cup of water and cook until translucent. 

While the onion is cooking, prepare the sauce in a 2 cup glass measuring dish by adding pineapple juice, soy sauce, red pepper flakes and minced garlic cloves. 

When veggies are done roasting, pour them in the skillet with the onion.  Add the sauce and the pineapple chunks and mix well.  Cook for about 5 to 10 minutes. 

Place about 1 cup of rice and ladle the veggies with sauce on top of rice.