Stir Fry

By KSmitherman

Ingredients

• Follow Recipe as desired

Details

Adapted from prevention.com

Preparation

Step 1

CREATE YOUR OWN STIR-FRY

Just mix and match from each section!

Protein
Allow 3/4 pound meat, chicken, or seafood, or a 14-ounce package of tofu for four servings.

Flank steak or sirloin, thinly sliced
Pork tenderloin, cut in strips
Boneless, skinless chicken breast (or tenders), sliced in bite-size pieces
Shrimp, peeled
Scallops
Firm fish fillets, such as halibut, snapper, or cod, sliced
Extrafirm tofu, drained and pressed, cubed

Vegetables
To serve four, allow about 6 cups, or 1 to 1 1/2 pounds, of vegetables. Choose as many as you like!

Asparagus, cut up
Bell pepper strips
Broccoli or cauliflower florets
Cabbage, shredded
Carrots, celery, or zucchini, sliced
Eggplant, cubed
Green beans
Mushrooms, sliced
Onions, sliced
Snow peas or sugar snap peas
Tender greens (such as spinach, chard, or bok choy)

Extras
Canned Asian vegetables: baby corn, bamboo shoots, water chestnuts
Cashews or peanuts, chopped
Fresh basil or cilantro leaves
Fresh hot chile peppers, chopped
Mung bean sprouts
Toasted sesame seeds
Chinese five-spice powder


Get 3 Yummy Sauces

Classic
Whisk 2 tsp cornstarch into 1/2 c reduced-sodium chicken broth, and then add 2 Tbsp each oyster sauce and reduced-sodium soy sauce along with 2 tsp each sherry and sugar.


Double Sesame
Whisk 1 1/2 tsp cornstarch into 1/2 c reduced-sodium chicken broth. Add 2 Tbsp oyster sauce, 1 Tbsp reduced-sodium soy sauce, 2 tsp each toasted sesame seeds and sherry, 1 1/2 tsp each toasted sesame oil and sugar, and 1/2 tsp rice wine vinegar.


Spicy Orange
Whisk 1 1/4 tsp cornstarch into 1/4 c reduced-sodium chicken broth. Add 1/4 c orange juice and 1/2 tsp zest, 2 Tbsp each hoisin and reduced-sodium soy sauce, 2 tsp sherry, 1 1/2 tsp sugar, and 1/2 tsp chili-garlic sauce.