Mix and Match Stir-Fry
Ingredients
(See Notes for ingredient ideas)
¾ cup sauce
4 teaspoons vegetable oil, divided
1 pound uncooked protein or 12 ounces cooked (about 2 cups), cut bite-sized
3 cups vegetables, fresh, frozen or canned, cut bite-sized
4 servings cooked grains, ready to serve
Directions
- Wash hands with soap and water. Gather ingredients and cooking tools.
- Rinse or scrub fresh vegetables under running water before preparing.
- In a medium bowl, mix together the sauce ingredients and set aside.
- Add 2 teaspoons oil to a large skillet over medium-high heat. Add the uncooked protein and stir until cooked, about 5 to 7 minutes, and then set aside in a bowl. If starting with cooked or canned protein, have it ready.
- Add 2 more teaspoons oil to the skillet. Add the vegetables and stir to cook, starting with harder vegetables such as broccoli and carrots. (If needed, add 1 to 2 Tablespoons water to keep the vegetables from sticking to the pan.) After the vegetables have begun to soften, add the faster-cooking vegetables such as cabbage and corn. Cook until all are nearly done.
- Stir the sauce and pour over the vegetables in the skillet. Bring to a light boil and cook 1 to 2 minutes until thickened. Gently mix in the protein and cook until heated through.
- Serve the stir-fry over cooked grains.
- Refrigerate leftovers within 2 hours.
Notes
Ingredient Ideas
Protein - try chicken, beef, pork, seafood, tofu or cooked beans
- Food Hero Skillet-Braised Chicken, Baked Tofu, and Microwave Steamed Fish are great protein options.
Vegetables - use any mixture you have on hand
Sauce - try one of these:
- Soy-ginger: 2 Tablespoons brown sugar, 2 Tablespoons low-sodium soy sauce, 2 Tablespoons cider vinegar, ½ cup water, 2 teaspoons cornstarch, ¼ teaspoon ground ginger and ½ teaspoon garlic powder. For more spice, add ⅛ teaspoon red pepper flakes or hot sauce.
- Peanut: Add 2 Tablespoons peanut butter to the soy-ginger sauce.
- Curry: Add 2 teaspoons curry powder to the soy-ginger sauce.
- Fresh Tomato and herbs: ½ to 1 cup chopped tomato, 1 Tablespoon chopped herbs such as cilantro or basil, ½ teaspoon garlic powder, ¼ teaspoon each salt and pepper. Add this sauce with the protein and do not boil.
Grains - try rice, pasta, bulgur, quinoa or polenta
- For instructions on how to cook these grains, take a look at Food Hero Stovetop Brown Rice, Stovetop Bulgur, Stovetop Quinoa, or Stovetop Creamy Polenta.
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