Stir Fry Whatever!

This is the best and easiest way to get your recommended servings of vegetables! When I prepare stir-fry, I grab what is in my fridge or freezer, toss them together in my wok with or without meat and a simple teriyaki sauce. We have never been disappointed in the results. Most Americans are extremely deficient of vegetables in their diet.  The Food Pyramid suggests 3 to 5 servings of vegetables each day and 2 servings of fruit. This is a great web-site to get you excited about eating more fruits and vegetables. http://www.fruitsandveggiesmatter.gov/

I prepare stir-fry when I am limited on time, as I can go from start to finish in less than 15 minutes. That is even better than Rachel Ray! Here is what I pulled from my larder tonight… fresh broccoli, yellow bell pepper, cilantro, garlic gold and soy sauce…

A bag of frozen organic stir-fry vegetables…

Cooked brown rice…(I make large batches and freeze in 2 c. increments in freezer bags)

one large boneless chicken breast…

Using kitchen shears, cut up chicken into 1” pieces. If you have time, stick your meat in the freezer for 15-20 minutes and it is much easier to slice. Since my wok is packed away with so many of my other kitchen necessities, I can make do with my trusty non-stick pan. Place pan on burner and turn to hot. Add 2 T. garlic gold olive oil and chicken. Turn pieces when starting to brown.

While chicken is browning, cut up broccoli and bell pepper.

Add to chicken and stir while over med-high heat, for about 5-6 minutes. (veggies will still be crisp)

Add bag of frozen veggies. Continue stirring & tossing with wooden spoons for another 3-4 minutes.

Make a slurry of 1/4 c. soy sauce, 1 scant T. corn starch, 1/2 t. ground ginger and 1 T. brown sugar. (If you don’t use the garlic gold oil, you can add 1 clove of minced garlic)

Add to chicken and veggies, stirring until thickened. Serve over hot rice. Garnish with chopped cilantro and additional soy sauce if desired. I do not add any additional salt to this recipe.

You can be as creative as you want for this recipe. Some suggestions would be using sugar snap peas, red bell pepper, mushrooms, water chestnuts and/or peanuts. Your options are really limitless! Even though stir-fry cooks lightning-fast, preparing the ingredients can be overwhelming. That is why I often add a bag of frozen prepared veggies along with some fresh.

Well, my honey and I ate the whole thing and still had room for some dessert…vanilla yogurt topped with fresh pomegranate seeds.