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 | • 2 Tablespoons fresh parsley, minced | |
Protein | • Lean beef, pork, or game, cubed or cut into strips | |
Main Vegetables | • Asparagus* | • Green or yellow beans |
Green Vegetables | • Beet greens |
Seasoning Sauce (Choose 1) | ||
Sauce 1 | Sauce 2 | Sauce 3 |
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.
Stir Fry Combinations
Makes 4 servings
Teriyaki Chicken (with video!)
Vegetable
- 2 Tablespoons onion, minced
- 2 cup extra firm tofu (marinated in 1½ tsp soy sauce and 2 Tbsp apple juice)
- 1½ cups broccoli florets (steamed)
- 1 cup frozen peas (thawed)
- ½ cup water chestnuts (drained)
- 1½ cups shredded cabbage
- Sauce 2
Ginger Fish
- 2 teaspoons ginger
- 2 Tablespoons parsley
- 2 cup skinless tilapia or other white fish
- 1½ cups carrots (steamed)
- 3 green onions, sliced
- 1½ cups summer squash, sliced
- 1 cup bok choy
- Sauce 3