1 large red onion
2 cloves garlic
1 head broccoli
1 medium zucchini
2 medium yellow squash
1 large bell pepper, green or red
8 ounces mushrooms
1 tablespoon butter
1 teaspoon red pepper (or more to taste)
1 teaspoon garlic powder
1 cup shredded Monterey jack or mozzarella cheese, divided
1/2 pound raw spinach
Salt and black pepper to taste
Cooked brown rice to serve

Wash and prepare vegetables before starting to cook. Peel onion, stem and seed bell pepper and cut both into bite-size strips. Mince garlic. Chop broccoli into small pieces. Trim and slice zucchini and yellow squash into quarter-inch rounds. Slice mushrooms thinly. In a wok or large sauté pan, melt butter over medium-high heat. Add onion, garlic, red pepper and garlic powder and sauté until fragrant. Be careful not to allow garlic to brown. Add broccoli and bell pepper and stir-fry until broccoli just begins to soften. Add zucchini, yellow squash and mushrooms and stir-fry another couple of minutes.

Top with half of cheese. Add spinach in one layer, top with remaining cheese, cover and cook until spinach wilts. Serve over brown rice.

Serving size: 4 cups. Per serving: 344 calories, 23.1 g protein, 14.7 g fat, 37.3 g carbohydrates, 372 mg sodium, 40 mg cholesterol.