What you need:

1/4 cup red onions
1 tsp. minced garlic
1/2 cup broccoli
1/2 cup cauliflower
1/2 cup sliced zucchini
1/4 cup carrots
1/4 cup Chinese snow peas
3 oz. grilled chicken or 5 oz. firm tofu
2 tbsp. low-sodium teriyaki sauce
canola oil cooking spray
salt and pepper
1/3 cup cooked brown rice or 1/2 cup cooked whole-wheat pasta

What to do:

Drizzle teriyaki sauce over the meat or tofu. Then spray one pan with canola oil and begin stir-frying the vegetables. Spray another pan to stir-fry the protein. Combine meat and vegetables, then top with rice or pasta.

Makes one serving.

Nutritional info: 270 calories, 6.5 grams fat, 7 grams fiber, 17 grams protein, 37 grams carbohydrates.