Getting more vegetables in your diet doesn’t have to mean a lot of wok … but it can help.

If you’re looking to increase the amount of vegetables in your diet stir frying can be a quick, easy way to do it.

Cornell Cooperative Extension in Fulton and Montgomery Counties is offering a class to help area residents use stir frying to increase the amount of vegetables they eat. Stir Fry Magic is set for Tuesday, March 15 at 6 p.m. The one and a half hour long class will be held at the Shirley Luck Senior Center, 109 E. Main St., Johnstown. The class is $12 (free for CDPHP members).

Participants will create, prepare and sample their own stir fry recipes including chicken, beef, vegetables and sauces.

Stir-frying cooks small pieces of vegetables and meat quickly at medium-high heat in a small amount of oil. Constant stirring is a must because the foods cook so rapidly. The mixture is then tossed with a savory sauce right in the skillet or wok.

Stir frying results is a low-fat, full-flavored main or side dish. The moist meat adds little fat since stir-fry recipes usually call for lean cuts. And because vegetables are cooked to crisp-tender, they retain more of their vitamins and minerals.

Getting at least 2 and a half cups of vegetables and 2 cups of fruits per day is associated with a reduced risk of heart disease, including heart attack and stroke. Some vegetables and fruits may even ward off certain cancers.  Vegetables (and fruits) are relatively low in calories and they have fiber which fills you up, keeping you feeling satisfied. This is especially important for those having a hard time maintaining a healthy weight or trying to lose weight.