Every Day Stir Fry Formula

I love stir fry as an easy, healthy dinner. It’s a weekly staple at our house. Here’s an easy formula to follow to make it.

Meat (choose one – optional)

  • Boneless chicken breasts, or thighs, cut into bite sized chunks
  • Stir fry beef chunks
  • Pork loin chunks
  • Ground beef

Brown your meat of choice in a little olive oil and cook until just done. Remove from pan with a slotted spoon.

Long cooking veggies (use any or all)

  • Onions**
  • Brocoli stems (peel them and slice them)**
  • Carrots**
  • Bok Choy stalks
  • Celery
  • Ginger root, peeled and finely chopped

Add these to the pan and saute over medium low heat until softened.

Shorter cooking veggies (use any or all)

  • Red or green bell peppers
  • Broccoli florets**
  • Leaves/tops from Bok Choy
  • Garlic (I like it sliced because this is how I had it once in China Town, so it makes me think of vacation)
  • Green onions

Add these to the long cooking veg, along with your meat. Saute over medium heat for a minute or two. Don’t let them cook too long – they get soggy.

Sauce (for a single serving size, multiply for more servings)

  • 1/2 cup broth (or 1/2 C hot water and 1 chicken or beef bouillon cube)
  • 1 T corn starch mixed with 1/4 C  hot water
  • Soy sauce to taste

Make a space in the center of your pan (this is easiest with a wok) by pushing the other ingredients to the edges. Pour in your broth. Then slowly whisk in your corn starch mixture. This will thicken as it cooks. Stir everything together and add a few generous shakes of soy sauce.

Serve over rice, quinoa, or couscous.

**For example, tonight I made this for one, and used 1 broccoli stalk, 1 carrot, 1/2 an onion.


One response to “Every Day Stir Fry Formula

  1. Pingback: What to eat Wednesday: Categories (Cooking method) « Laura Rees

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