It’s Fall, even if it feels too warm. Our Harvest Home Farmer’s Markets keep bursting with carrots, broccoli, peppers, corn, squash, cauliflower, melons, and juicy ripe tomatoes! All ripened in the sun and freshly picked. Not sure on what to choose? Grab all your favorites and stir-fry up a family pleasing dinner.
Stir-fry cooking is quick, easy, and very healthy. Chop up veggies, cook them quickly, and add a sauce. In less than a half hour, a delicious dinner is made. Veggies stay crisp and keep their nutrition. Tweak the taste with the sauce (see below).
The basic recipe is just 1,2,3,4.
Ingredients:
½ pound of chicken, beef, pork, or tofu (protein) cut into thin strips or bite size cubes
2 pounds of veggies cut into bit size pieces.
1 Tablespoon of garlic, ginger, or shallots
2 Tablespoons of fresh or 2 teaspoons of dried herbs
Steps:
1. Get Ready: Cut ingredients and place them next to the stove in small bowls. Heat a wok or frying pan to "screaming hot."
2. Start cooking: Carefully add 2 Tablespoon of olive oil.
3. Adding ingredients:
Add the meat or protein. Brown on both sides. Make sure the protein is thoroughly cooked. Remove and set aside.
Add denser vegetables like carrots and peppers first; cook for about 2 minutes. Keep stirring. Add the softer veggies (onions, squash), cook another 1 minute or two. For crisp, crunchy veggies cook for another minute. For softer veggies cook longer.
Add the meat back into the pan.
Add flavorings like garlic or ginger and cook for another minute.
Now add the herbs and cook till you can smell them, about a minute or less.
4. Add the sauce and stir to coat everything.
That's it! Delicious with brown rice.
Healthy In a Hurry
RECIPE: Stir-fry sauces from around the world
Stir-fry cooking is used around the world. The difference is in the sauce. Choose from
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, 1 ½ teaspoons of soy sauce.
OR
Add a couple of tablespoon of sofrito to the chicken broth/corn starch mixture.
Try Chakalaka from South Africa: If you like HOT
Add some green peppers and tomatoes
Mix ¼ cup of water with 1 teaspoon each of chili powder and curry.
TIPS AND TRICKS: 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 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 fiber to aid digestion, plus B and C vitamins and magnesium.
Nuts like walnuts, almonds or pecans add flavor and health. They 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 add protein and fiber.
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