{"id":4717,"date":"2020-10-22T11:56:06","date_gmt":"2020-10-22T17:56:06","guid":{"rendered":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/?p=4717"},"modified":"2021-02-16T17:50:29","modified_gmt":"2021-02-17T00:50:29","slug":"create-your-own-stir-fry","status":"publish","type":"post","link":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/create-your-own-stir-fry\/","title":{"rendered":"Create Your Own Stir Fry"},"content":{"rendered":"\n

Create Your Own Stir Fry<\/h2>\n\n\n\n

Mix and match your favorite ingredients to bring new ideas to dinnertime while saving time and planning ahead. <\/p>\n\n\n

Stir Fry Ingredients<\/p><\/div><\/div><\/td>

<\/td><\/tr>

Aromatics

<\/strong>Choose 1 or more



<\/p><\/div><\/div><\/td>

• 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

<\/p><\/div><\/div><\/td><\/tr>

Protein<\/strong>

1 - 2 cups
cooked




<\/p><\/div><\/div><\/td>

• 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

<\/p><\/div><\/div><\/td><\/tr>

Main Vegetables<\/strong>

3 cups
chopped or diced






<\/p><\/div><\/div><\/td>

• Asparagus*
• Bean sprout
• Bell pepper
• Broccoli*
• Carrots*
• Cauliflower*
• Celery
• Eggplant
• Green onions

<\/p><\/div><\/div><\/td>

• Green or yellow beans
• Mushrooms
• Onions
• Potatoes*
• Snow peas
• Summer squash
• Zucchini
• Water chestnuts

*Steamed for 3-5 minutes first<\/p><\/div><\/div><\/td><\/tr>

Green Vegetables<\/strong>

1 -2 cups



<\/p><\/div><\/div><\/td>

• Beet greens
• Bok choy
• Cabbage
• Curly endive
• Spinach
• Turnip greens
<\/p><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div>\n\n\n\n

Seasoning Sauce (Choose 1)<\/p><\/div><\/div><\/td>

<\/td><\/tr>

Sauce 1<\/strong>

• 1\/2 cup water
• 1\/4 cup soy sauce
• 1\/2 teaspoon ginger
• 1 Tablespoon cornstarch


<\/p><\/div><\/div><\/td>

Sauce 2<\/strong>

• 1\/4 cup peanut butter
• 2 Tablespoons orange juice
• 1 teaspoon vinegar
• 1 teaspoon brown sugar
• Red pepper flakes to taste

<\/p><\/div><\/div><\/td>

Sauce 3<\/strong>

• 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
<\/p><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div>\n\n\n\n\n

<\/div>\n\n\n\n

Cooking Instructions<\/h2>\n\n\n\n
  1. 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.<\/li>
  2. Cook protein foods, if needed.<\/li>
  3. 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.<\/li>
  4. Add aromatics all at once to pan. Cook and stir until they smell good (about 10 seconds).<\/li>
  5. Add protein food (pre-cooked). Stir-fry 3-5 minutes. Add 1-2 Tablespoons of water, if needed. Remove from pan.<\/li>
  6. 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.<\/li>
  7. 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.<\/li><\/ol>\n\n\n\n
    <\/div>\n\n\n\n

    Stir Fry Combinations<\/h2>\n\n\n\n

    Makes 4 servings<\/p>\n\n\n\n

    <\/div>\n\n\n\n

    Teriyaki Chicken <\/em>(with video!)<\/a><\/h3>\n\n\n\n
    \n\n\n\n
    <\/div>\n\n\n\n

    Vegetable<\/em><\/h3>\n\n\n\n
    • 2 Tablespoons onion, minced<\/li>
    • 2 cup extra firm tofu (marinated in 1\u00bd tsp soy sauce and 2 Tbsp apple juice)<\/li>
    • 1\u00bd cups broccoli florets (steamed)<\/li>
    • 1 cup frozen peas (thawed)<\/li>
    • \u00bd cup water chestnuts (drained)<\/li>
    • 1\u00bd cups shredded cabbage<\/li>
    • Sauce 2<\/li><\/ul>\n\n\n\n
      \n\n\n\n
      <\/div>\n\n\n\n

      Ginger Fish<\/h2>\n\n\n\n
      • 2 teaspoons ginger<\/li>
      • 2 Tablespoons parsley<\/li>
      • 2 cup skinless tilapia or other white fish<\/li>
      • 1\u00bd cups carrots (steamed)<\/li>
      • 3 green onions, sliced<\/li>
      • 1\u00bd cups summer squash, sliced<\/li>
      • 1 cup bok choy<\/li>
      • Sauce 3<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"

        Create Your Own Stir Fry Mix and match your favorite ingredients to bring new ideas to dinnertime while saving time and planning ahead. Cooking Instructions Prepare chosen ingredients from each of the four rows above, plus one of the sauces.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[27],"tags":[],"table_tags":[],"class_list":["post-4717","post","type-post","status-publish","format-standard","hentry","category-fruits-vegetables"],"_links":{"self":[{"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/posts\/4717"}],"collection":[{"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/comments?post=4717"}],"version-history":[{"count":7,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/posts\/4717\/revisions"}],"predecessor-version":[{"id":6305,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/posts\/4717\/revisions\/6305"}],"wp:attachment":[{"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/media?parent=4717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/categories?post=4717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/tags?post=4717"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/wyoextension.org\/simply-centsible-nutrition\/wp-json\/wp\/v2\/table_tags?post=4717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}