Mix and Match Stir Fry
Mix and Match Stir Fry
Stir Fries are fast, easy, versatile and healthy. That’s why they are one of my favorite dinners to make. If you are on a weight loss diet or don’t handle grains or carbs well, skip the rice and chow mein noodles.
Pick one protein:
1 lb. of boneless, cut up, meat of your choice (not ground): beef, chicken, shrimp, pork, lamb, fish, veal
Pick one to two main veggies:
1 1/2- 2 cups total of sliced fresh broccoli, cauliflower, bok choy, cabbage, asparagus, green beans
Pick one to three secondary veggies:
1 – 2 cups total sliced fresh carrots, peppers, snow peas, celery, onions, scallions, green onions, mushrooms, summer squash
Pick one crunchy item (optional):
1-8 oz. can sliced drained water chestnuts, 1 can drained bamboo shoots, 1 can bean sprouts, 1/2-1 c. walnuts, 1/2-1 c. cashews, 1/2 c. slivered almonds, 1/2-1c. sunflower seeds
Pick one grain (optional):
hot cooked brown rice, chow mein noodles
Pick one fruit (optional for most sauces; see notes in sauce section):
4-8-oz. cubed pineapple, 6-8 halved cherry tomatoes, 1-2 med. cut up tomatoes, 11-oz drained mandarin oranges, 1 c. fresh orange segments
Thickener:
1 t. arrowroot powder or cornstarch mixed with 1- 2 T. cold water (use as needed to make sauce thicker; not always necessary)
Pick one sauce :
Simple: 1-2 T. soy sauce or Bragg’s aminos
Teriyaki: 2T. soy sauce or Bragg’s, 2 T. vinegar, 1 clove garlic, 1/4 t. ginger (not powdered)
Orange Mustard: 1/4 c. orange juice, 1 T. bold, dijon or Chinese mustard (add oranges to this recipe from the fruit list)
Spicy Lemon: 2 T. lemon juice, 1 T. soy sauce or Bragg’s, 1/8 t. ginger, 1/8 t. cayenne
Sweet and Sour: 3 T. vinegar, 2 T. honey, 2 T. catsup, 2 T. pineapple juice, 1/4 t. soy sauce or Bragg’s (add a fruit to this recipe from the fruit list)
Italian: 1/4 t. each basil, oregano, thyme, 2 t. vinegar, sliced black olives (add tomatoes to this recipe from the fruit list)
Pick one oil:
grapeseed oil, non-virgin olive oil, coconut oil or combo (amounts as needed)
Directions:
- Preheat wok.
- Chop/slice up all vegetables and meats. Measure out, cut up and open cans of crunchy items and fruit. Put each category in small separate bowls near the wok. Have a larger empty bowl nearby handy, too.
- Premix sauce, excluding thickener. Have in small bowl near wok.
- Pour in a little of the oil of your choice.
- Pour in nuts or seeds if using. (Do not stir fry bamboo shoots or bean sprouts.) Stir fry for 1-2 minutes. Remove into larger empty bowl.
- Pour in a little oil. Pour in secondary vegetables. Stir fry for 2-3 minutes. Remove to larger bowl.
- Pour in a little oil. Pour in main vegetables. Stir fry for 2-5 minutes depending on veggies. After 1-2 minutes it is helpful to “steam” the broccoli or cauliflower for a couple of minutes by pouring in 1- 2 T. water and putting the lid on the wok. Remove to larger bowl.
- Pour in a little oil. Pour in meat. Stir fry until no pink remains, about 3-5 minutes. Add sauce and mix well.
- Pour premixed thickener into wok and mix well. It will only take a minute or two before it thickens. (This step is optional depending on how thick you like your sauce.)
- Turn off the heat to the wok. Add in all the vegetables and nuts that were set aside earlier and also any crunchy item or fruit not already added in and stir well.
- Serve over rice or noodles (optional) and eat.
- Makes 4-6 servings.