7 steps to creating a stir-fry
You don’t have to eat at a restaurant to enjoy a delicious stir-fry. Try making your own stir-fry using the foods in your pantry, refrigerator or freezer. You can start with fresh foods or use frozen vegetables.
1. Choose a protein.
* 1 pound chicken, beef or pork cut in small, bite-sized pieces, OR one package of firm tofu cut into -inch cubes. For uniform cooking, cut the protein into similar-sized pieces.
2. Marinate protein in one of the following:
* 3 to 4 Tbsp. soy sauce or teriyaki sauce, reduced-sodium
* 3 to 4 Tbsp. chicken broth
* 3 to 4 Tbsp. apple juice
3. Prepare produce.
* 1 onion, cut into wedges
* 1 to 2 cloves garlic, minced
* 2 c. fresh vegetables (shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, sliced peppers, zucchini, yellow squash, etc.) or substitute frozen stir-fry vegetables
4. Make a sauce and a glaze.
* Sauce: c. chicken broth, c. soy sauce, 1 to 2 tsp. sugar, 2 to 4 tsp. vinegar
* Glaze: 2 tsp. cornstarch plus 2 Tbsp. water or chicken broth
5. Cook the meat.
* Turn skillet on high, add 1 Tbsp. oil and half of the protein. Stir-fry until fully cooked, about two to three minutes. Transfer to bowl and cover. Stir-fry the remaining protein.
6. Cook the veggies.
* Add 2 Tbsp. oil. Stir-fry onion until tender, add garlic and then remaining
vegetables. Cook the vegetables to the desired tenderness.
7. Combine the ingredients.
* Return the meat to the pan with the veggies. Add sauce and stir gently until
everything is coated evenly.
* Stir in “glaze” and stir-fry until the sauce in the pan is glossy and thickened.
* Serve immediately over rice or noodles.
Menu idea: Stir-fry beef and broccoli over brown rice, fresh or canned pineapple and fat-free or low-fat milk
From: Julie Garden-Robinson, Food and Nutrition Specialist, Ph.D, R.D., L.R.D
Source: Adapted with permission from Utah State University
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