Create Your Own Stir Fry

Mix and match your favorite ingredients to bring new ideas to dinnertime while saving time and planning ahead.

Stir Fry Ingredients
Aromatics Choose 1 or more	• 2 Tablespoons fresh parsley, minced • 2 Tablespoons onion, minced • 2 garlic cloves, minced or 1 tsp powder • Pinch of red pepper flakes • 2 teaspoons ginger, minced or 1/2 tsp ground
Protein 1 - 2 cups cooked	• Lean beef, pork, or game, cubed or cut into strips • Skinless chicken, cubed or cut into strips • Shelled shrimp or clams • Fish fillets, fresh or frozen • Tofu chunks • Cooked beans or lentils *Try using leftover proteins, like grilled chicken
Main Vegetables 3 cups chopped or diced	• Asparagus* • Bean sprout • Bell pepper • Broccoli* • Carrots* • Cauliflower* • Celery • Eggplant • Green onions	• Green or yellow beans • Mushrooms • Onions • Potatoes* • Snow peas • Summer squash • Zucchini • Water chestnuts *Steamed for 3-5 minutes first
Green Vegetables 1 -2 cups	• Beet greens • Bok choy • Cabbage • Curly endive • Spinach • Turnip greens

Seasoning Sauce (Choose 1)
Sauce 1 • 1/2 cup water • 1/4 cup soy sauce • 1/2 teaspoon ginger • 1 Tablespoon cornstarch	Sauce 2 • 1/4 cup peanut butter • 2 Tablespoons orange juice • 1 teaspoon vinegar • 1 teaspoon brown sugar • Red pepper flakes to taste	Sauce 3 • 1/4 cup lemon juice • 1 tsp grated lemon rind • 1/3 cup chicken broth • 2 Tablespoons soy sauce • 2 Tablespoons sugar • 1 Tablespoon cornstarch

Cooking Instructions

Prepare chosen ingredients from each of the four rows above, plus one of the sauces. Try cutting vegetables into different shapes for variety. For example: strips, chunks, or sliced at an angle.
Cook protein foods, if needed.
Warm a large, heavy skillet, wok (large, bowl-shaped pan), or electric skillet to high heat until a drop of water evaporates on contact. Pour 2 teaspoons of canola oil in a thin stream around the edge of the pan.
Add aromatics all at once to pan. Cook and stir until they smell good (about 10 seconds).
Add protein food (pre-cooked). Stir-fry 3-5 minutes. Add 1-2 Tablespoons of water, if needed. Remove from pan.
Put about half of the main vegetables in pan. Stir-fry 2-3 minutes, stirring constantly, until vegetables are crisp tender. Remove from pan. Stir-fry other half of main vegetables and green vegetables. Add 1-2 Tablespoons of water if vegetables stick to pan. Remove from pan.
Add seasoning sauce to pan. Stir until the sauce bubbles and thickens. Add protein and vegetables back to the pan. Toss well to coat with sauce. Cover and heat 3-5 minutes until hot. Serve with brown rice or whole-grain noodles.

Makes 4 servings