On these sticky hot summer days, the last thing you feel like doing is standing over a hot stove and cook a meal. With all the fresh veggies from a Harvest Home market near you, there’s a fast way to make a healthy, satisfying meal. Stir-frying is a quick and easy way to prepare a healthy meal. Plus it gives you lots of room to be a creative cook. The secret is lots of fresh vegetables, chopped in small pieces for faster cooking.
The basic Stir Fry recipe: 4 cups of your favorite veggies: summer squash, carrots, peppers, peas, leafy greens, mushrooms, onions, broccoli, green beans, and corn cut into bite size pieces
1 Tablespoon garlic or ginger, chopped (for flavoring)
2 Tablespoons of fresh or 2 teaspoons of dried herbs
Sauce to taste: See recipes below
To prepare:
Cut up all the ingredients and place them next to the stove in small bowls.
Heat a wok or frying pan with 2 tablespoon olive oil.
Start cooking: CAREFULLY
Add ingredients:
Note: If you use meat, cook it first, browning both sides until thoroughly cooked. Remove meat and set aside. Add back after the veggies are cooked.
Add denser vegetables like carrots, peppers, peas, and broccoli first and cook for about 2 minutes. Keep stirring.
Add the softer veggies, like onions, squash, mushrooms, corn and leafy greens. Cook another minute or two. For crisp, crunchy veggies cook for a minute. For softer veggies cook longer.
Add flavorings like garlic or ginger and cook for another minute
Add the herbs and cook till you can smell them, a minute or less.
Add the sauce you want and stir to coat everything.
That's it. Quick and Delicious with a side of brown rice.
EAT BETTER, COOK LESS
RECIPE: Stir-fry Sauces from Around the World
Stir-fry cooking is used all around the world. The difference is in the sauce.
A TASTE OF CHINA:
Mix 1 teaspoon of corn starch into a cup of chicken broth until dissolved.
Add 2 tablespoons low sodium soy sauce, 1 teaspoon sugar and 1 teaspoon of rice wine vinegar
MAKE IT CARIBBEAN:
Add some pineapple and raisins to your stir-fry
Mix 1 teaspoon of corn starch into a cup of chicken broth until dissolved
Add grated ginger root, 1 teaspoon of rice wine vinegar, and 1 1/2 teaspoons of soy sauce.
OR
Add a couple of tablespoon of sofrito to the chicken broth/corn starch mixture.
TRY CHAKALAKA FROM SOUTH AFRICA: For Hot, Spicy Taste
Add some green peppers and tomatoes
Mix 1/4 cup of water with 1 teaspoon of chili powder and curry for each.
TIPS: Delicious Additions
Mix broth and corn starch together before adding to stir fried veggies. It keeps the sauce from lumping.
Serve over brown rice for a healthier and tastier meal. Brown rice has more fiber and nutrition, and it adds a slightly nutty flavor and a bit of crunch.
If you have left-over veggies, add them to your stir-fry. Heat them before you add, so they are not over cooked.
Use lots of greens in your stir-fry. They are loaded with vitamins and minerals for a healthier you.
MORE ADDITIONS FOR EXTRA TASTE:
Corn off the cob adds crunch and gives you vitamins B and C, magnesium and fiber to aid digestion.
Nuts like walnuts, almonds or pecans add flavor and contain healthy fats that help lower cholesterol.
Chick-peas or black beans added to stir-fry can give your meal a whole different flavor and texture. Both these items add extra protein and fiber.