Super Stir-Fry

stir-fry in pan


  • Choose 5 vegetables (1/2 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
  • 1/4 cup Stir-Fry Sauce (recipe follows)
  • 1-2 tablespoons vegetable oil


  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. Heat a small amount (1 tablespoon or less) of vegetable oil over high heat in a 10-inch frying pan, electric skillet, or wok.
  3. Keeping the heat high, add vegetables to the pan in order of firmness–harder foods first and ending with the softest foods.
  4. Toss vegetables during cooking to keep them from sticking. When stir-frying, cooked vegetables should still be crisp and retain their bright color.
  5. Add sauce to taste (about 1/4 cup). Stir-fry until all vegetables are thoroughly coated.
  6. Serve with starch of choice.

Stir-Fry Sauce

Makes 1/2 cup


  • 2 tablespoons sodium-free beef bouillon
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon dark molasses
  • 1/8 teaspoon ground ginger
  • Dash of black pepper
  • 1/8 teaspoon garlic powder
  • 1 cup water
  • 2 tablespoons of cornstarch


  1. Combine all ingredients in a saucepan and boil gently, uncovered, for 5 or more minutes or until sauce is reduced to 1/2 cup. When cooked, pour into lidded jar and keep in the refrigerator. Stir before using.

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Expanded Food and Nutrition Education Program (EFNEP)

North Carolina State University
Agricultural and Human Sciences Department

Cooperative Extension at North Carolina Agricultural and Technical State University
College of Agriculture and Environmental Sciences (CAES)

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