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Mix and Match Stir-Fry

Two bowls with rice and a variety of stir-fried vegetables.
Prep time: 5 minutes
Cook time: 20 minutes
Makes: 4 Servings
Nutrition Facts: View label

Ingredients

(See Notes for ingredient ideas)
 
¾ cup sauce
4 teaspoons vegetable oil, divided
1 pound uncooked protein or 12 ounces cooked (about 2 cups), cut bite-sized
3 cups vegetables, fresh, frozen or canned, cut bite-sized
4 servings cooked grains, ready to serve

Directions

1. Wash hands with soap and water. Gather ingredients and cooking tools.

2. In a medium bowl, mix together the sauce ingredients and set aside.

3. Add 2 teaspoons oil to a large skillet over medium-high heat. Add the uncooked protein and stir until cooked, about 5 to 7 minutes, and then set aside in a bowl. If starting with cooked or canned protein, have it ready.

4. Add 2 more teaspoons oil to the skillet. Add the vegetables and stir to cook, starting with harder vegetables such as broccoli and carrots. (If needed, add 1 to 2 Tablespoons water to keep the vegetables from sticking to the pan.) After the vegetables have begun to soften, add the faster-cooking vegetables such as cabbage and corn. Cook until all are nearly done.

5. Stir the sauce and pour over the vegetables in the skillet. Bring to a light boil and cook 1 to 2 minutes until thickened. Gently mix in the protein and cook until heated through.

6. Serve the stir-fry over cooked grains.

7. Refrigerate leftovers within 2 hours.

Notes

Ingredient Ideas

Protein - try chicken, beef, pork, seafood, tofu or cooked beans

Vegetables - use any mixture you have on hand

Sauce - try one of these:

  • Soy-ginger: 2 Tablespoons brown sugar, 2 Tablespoons low-sodium soy sauce, 2 Tablespoons cider vinegar, ½ cup water, 2 teaspoons cornstarch, ¼ teaspoon ground ginger and ½ teaspoon garlic powder. For more spice, add ⅛ teaspoon red pepper flakes or hot sauce.
  • Peanut: Add 2 Tablespoons peanut butter to the soy-ginger sauce.
  • Curry: Add 2 teaspoons curry powder to the soy-ginger sauce.
  • Fresh Tomato and herbs: ½ to 1 cup chopped tomato, 1 Tablespoon chopped herbs such as cilantro or basil, ½ teaspoon garlic powder, ¼ teaspoon each salt and pepper. Add this sauce with the protein and do not boil.

Grains - try rice, pasta, bulgur, quinoa or polenta

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