On these sticky hot summer days, the last thing you probably feel like doing is standing over a hot stove and making a meal. With all the fresh veggies in a Harvest Home markets near you, there’s a fast way to make a satisfying meal: Stir-fry! Quick, easy & healthy. PLUS it gives you lots of room to be a creative. The secret is lots of fresh veggies chopped in small pieces for faster cooking! You can even skip the meat!
Here’s the basic recipe:
4 cups of veggies you like: summer squash, carrots, peppers, peas, leafy greens, mushrooms cut into bite size pieces
1 Tablespoon aromatics like garlic, ginger or shallots
2 Tablespoons of fresh herbs (or 2 teaspoons dried)
Sauce to taste: See recipes below
TO PREPARE
Get Ready: Cut up all the ingredients and place them next to the stove in small bowls. Heat a wok or frying pan until a drop of water evaporates immediately and “sizzles”
Start cooking: CAREFULLY add 2 Tablespoon olive oil
Add ingredients:
NOTE: If you use the meat, cook it first, browning both sides until thoroughly cooked. Remove meat and set aside. Add back after the veggies are cooked.
Add carrots, peppers, peas first and cook for about 2-4 minutes. Keep stirring. Add onions & leafy greens. Cook another 2-3 minutes. Add flavorings like garlic or ginger and cook for 1 minute.
Add the herbs and cook for another 30 seconds.
Add the sauce you want and stir to coat.
Serve with brown rice or quinoa!
Click HERE for more recipe info!
Stir-fry sauces from around the world:
Stir-fry cooking is used around the world. The difference is in the sauce.
A Taste of China :
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved.
Add 2 Tablespoons low sodium soy sauce, 1 teaspoon sugar & 1 teaspoon of rice wine vinegar
Make it Caribbean:
Add some pineapple & 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 mixture.
Try Chakalaka from South Africa: If you like HOT
Add some green peppers & tomatoes
Mix ¼ cup of water with 1 teaspoon each of chili powder and curry.
Tips: Delicious Additions
Mix broth and cornstarch together BEFORE adding to your stir fry.
More additions for extra taste:
Corn off the cob adds crunch and gives you fiber to aid digestion, plus B & C vitamins and magnesium
Nuts like walnuts, almonds or pecans add flavor and health. They contain healthy fats that actually help lower cholesterol.
Chickpeas or black beans added to stir-fry can give your meal a whole different flavor and texture. Both add protein & fiber.
Serve over brown rice for a healthier and tastier meal. Brown rice has fiber and nutrition, PLUS it adds a slightly nutty flavor.
If you have left-over veggies, add them!
Use lots of greens in your stir-fry. They are loaded with vitamins & minerals for a healthier you.
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