Stir up some Stir Fry in 1,2,3!

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What is there NOT to love about Stir Fry?!  Its tasty, its versatile, its super healthy, and best of all its as easy to make as 1, 2, 3! Literally, there are three steps to cooking Stir Fry:

  1. Cut up vegetables and protein
  2. Cook vegetables and protein in your favorite sauce
  3. Eat and enjoy!

I also love cooking Stir Fry because you can make a large amount and have some for lunch/dinner the next day.  Lastly, my absolute favorite reason to eat Stir Fry is because you get to choose YOUR favorite vegetables and…YOU CAN EAT IT WITH CHOPSTICKS!

This is a meal that you can involve your kids in helping to cook.  They can help wash, peel, and if old enough, cut the vegetables.  They can add the vegetables and sauce to the wok or pan.  They can help stir the veggies and serve up the plates. 

THIS IS WHAT YOU NEED TO DO:

  • Buy a Wok- 

A wok (in Cantonese) (simplified Chinese: 镬; traditional Chinese: 鑊; Jyutping: wok6) is a versatile round-bottomed cooking vessel originating in China. It is used especially in East and Southeast Asia.[1]

Woks are most often used for stir frying, but can also be used in other Chinese cooking techniques, such as in steaming, pan frying, deep frying, poaching, boiling, braising, searing, stewing, smoking, making soup, roasting nuts or vegetables, or even fermenting rice wine.[2] Wok cooking is done with a long handled chahn (spatula) or hoak (ladle). The long extensions of these utensils allow the cook to work with the food without burning the hand.  Furthermore, the rounded bottom shape allows the food to be tossed around easily so that food may be cooked at the bottom of the pan and along the sides.   Woks are found in any kitchen appliance store or section of a department store.  Ikea sells them for $10!

  • Pick your favorite vegetables.  For the Stir Fry I cooked tonight, I chose broccoli, carrots, baby corn, water chestnuts and string beans. 
  • Pick your source of protein.  I used chicken tonight.  However, you can use seafood such as shrimp/prawns, squid (calamari), fish, or you can use lean beef, pork, tofu, tempeh, etc…
  • Pick your sauce of choice.  This is a biggie because this will determine the flavor of your dish.  I used teriyaki, soy sauce and sweet chilli.  There are so many sauces to experiment with:  Hoison sauce, oyster sauce, black bean sauce, peanut satay…don’t be afraid to try new flavors. 
  • You can add rice or noodles to add more volume to your dish. 
  • A wooden spatula so the wok does not get scratched. 

Cooking Instructions: 

  1. Add canola oil or peanut oil to wok. 
  2. Cut vegetables and prepare protein 
  3. Add the veggies/protein that take longest to cook first.  (chicken should take about 5 minutes before adding additional food, broccoli should take about 3 mintues before adding additional food).  Every minute or two continue to add the rest of your veggies- carrots, string beans, zucchini, mushrooms, water chestnuts, etc…
  4. Add ~2 TBSP sauce with each batch of veggies thrown in.  Continue tossing throughout the cooking process
  5. At the last minute of cooking, add a few more TBSP of sauce and toss well.  Add rice or noodles if desired.  Serve it up and enjoy!!

    Don't forget the chopsticks!

Tasty Tips:

Many asian sauces may be high in sodium.  Reduce the amount of sauce used and add flavor buy using herbs and spices such as ginger, garlic, chilli, cilantro, coriander, etc…

What is in your Stir Fry tonight?

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About peacelovenfood

My name is Michelle (Serpas) Hill and I am a Registered Dietitian. I have a genuine passion for all things related to health, wellness and nutrition- mind, body and soul, which is what my blog is about. I was born and raised in Long Island, New York. I look forward to sharing my nutrition knowledge and expertise (via evidence based research), ideas and life experiences with anyone who is interested. I also hope you allow me to share my thoughts on just about anything as long as it aids in my soul-searching journey and peace of mind. Feel free to leave any comments, questions, feedback- anything! In health, Michelle Hill, RD, CDN

3 responses »

  1. My mouth is watering…. I always have problems with stir-fry, they always come out the same as my regular pasta dishes. Thanks for the tips!!

  2. I think the key is the sauce and herbs/spices you decide to use 🙂 p.s. your “dillas” post inspired my lunch yesterday…im gonna blog about it with a shout out to my fave RD friend ( YOU!)

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