Stir-Fry

I love Stir Fry.  It’s one of those dishes that you can make work any time of the year with whatever you have in your refrigerator or freezer. It’s a fast dinner that can be put together in less than 30 minutes.

 

Right now the yellow, red and orange peppers are beautiful at the local farm stand.  Add onions, broccoli and carrots and you have the makings of a delicious stir-fry.

 

Stir-FryI am currently defrosting two chicken breasts in the refrigerator, but if they aren’t ready by dinner time I may grab two handfuls of raw frozen shrimp from my freezer, run until cold water to peel; pat completely dry with paper towels and sauté in hot oil for 2 minutes, each side, before adding to the finished dish.

 

Now I am all about brown rice while my husband is a fan of white rice.  Brown rice is a nutritious whole grain that delivers fiber, protein and selenium.  It is not another type of rice; it’s the same as white rice without all the good stuff removed in processing.  Whole grains in general are packed with nutrients and fiber, which aids in healthy digestion and weight management.  These are the “good carbohydrates” that help balance your diet and can fill you up.  A quick way to get brown rice is with Minute Ready to Serve single serving containers.  They come two to a pack and cook in one minute in the microwave.stir-fry

 

 

 

This is what I will make for my husband, giving us the flexibility to each have what we want.

stir-fry

If you want to learn to make brown rice, check out the Whole Foods article on How to cook brown rice.   It takes about one hour total to make.

 

stir-fry

Recipe

3 whole carrots, peeled and cut into thin slices

½ head of broccoli, cut into medium florets

1 large onion, Vidalia or yellow, cut into chunks

2 large peppers, yellow, orange, red, or green, cut in chunks

2 boneless, skinless chicken breasts cut into cubes

Extra Virgin Olive Oil (Add to pan as needed)

2 clove garlic, minced

1 Tbsp. fresh ginger, grated

Lower Sodium Soy Sauce (optional)

Use can use a large frying pan or whatever large pan you have. 

Note:  The trick when sautéing is not to crowd the pan.  Cook vegetables in smaller batches to get a better result.  Crowding the vegetables in the pan will cause them to steam.

Instructions:  Start with a tablespoon or two of olive oil.  Let the pan and oil get hot.    My preference is to start with the vegetables that take the longest to get done.  Sauté in the order of carrots, broccoli, onions, peppers, Because each vegetable takes a different amount of time to cook, it’s best to cook them separately and mix together when done.  Remove each vegetable before adding more oil and starting the next. 

At this point if you will not be adding a sauce, you can add soy sauce to the pan which is a brownish liquid made from soy beans that is salty and earthy in taste and is intended to season food while cooking or at the table.  Because soy sauce is salty, you may not need to salt your vegetables at this stage if you are adding while sautéing.  .

Cut the chicken into equal size cubes or into thin strips and season with salt and pepper.  Cook in small batches to prevent steaming.  Turn after a few minutes until there is no pink inside the chicken.  Add garlic and ginger and cook for a minute, long enough to release the flavors but not burn the garlic.

Add all the vegetables back to the pan to incorporate. 

Plate the Stir Fry and serve with a bowl of your favorite rice or noodles. 

Sauces

If you are not going to add soy sauce while cooking there are many great stir fry sauces out there to use.  McCormick’s makes some great sauces or you can make your own. 

stir-fry

Check out Food and Family for 15 Basic Stir Fry Sauces

Because stir fry can be whatever you want it to be, be brave and experiment.  You can also just skip the meat and make it all about the vegetables. 

 

 

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