Super Stir Fry

Makes 2 servings

Serving Size: 1 cup

Ingredients

  • Choose 5 vegetables (½ cup of each)
    • Onion
    • Broccoli
    • Celery
    • Carrots
    • Peppers
    • Mushrooms
    • Squash
    • Zucchini
    • Cauliflower
  • Choose 1 starch (1 cup per person, cooked according to package directions)
    • Brown rice
    • White rice
    • Rice noodles
    • Whole-wheat spaghetti noodles
  • Other Ingredients
    • ¼ cup stir-fry sauce (see recipe below)
    • 1-2 tablespoons vegetable oil

Directions

  1. Wash and chop selected vegetables into small evenly sized pieces. You may cut them into circles, strips, or cubes as desired. A variety of shapes will make the stir-fry more pleasing to the eye.
  2. Make Stir-Fry Sauce (see recipe below).
  3. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat in a 10-inch frying pan, electric skillet, or wok.
  4. Keeping the heat high, add vegetables to the pan in order of firmness–harder foods first and ending with the softest foods.
  5. Toss vegetables during cooking to keep them from sticking. When stir-frying, cooked vegetables should still be crisp and retain their bright color.
  6. Add sauce to taste (about ¼ cup). Stir-fry until all vegetables are thoroughly coated.
  7. Serve with the starch of choice.

 

Source: Cooking with EFNEP

 

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Stir-Fry Sauce

Makes ½ cup

Ingredients

  • 2 tablespoons sodium-free beef bouillon
  • 2 teaspoons apple cider vinegar
  • 1 teaspoon dark molasses
  • ⅛ teaspoon ground ginger
  • Dash of black pepper
  • ⅛ teaspoon garlic powder
  • 1 cup water
  • 2 tablespoons cornstarch

Directions

  • Combine all ingredients in a saucepan and boil gently, uncovered for 5 or more minutes or until sauce is reduced to ½ cup.
  • When cooked, pour into a lidded jar and keep in the refrigerator.
  • Stir before using.

Source: Cooking with EFNEP