Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Stir-fry
(FN1649 Reviewed, Jan. 2023)You don’t have to eat at a restaurant to enjoy a delicious stir-fry. Try making your own stir-fry using the foods in your pantry, refrigerator or freezer. You can start with fresh foods or use frozen vegetables.
- Choose a protein.• 1 pound chicken, beef or pork cut in small, bite-sized pieces, OR one package of firm tofu cut into ½-inch cubes. • For uniform cooking, cut the protein into similar-sized pieces.
- Marinate protein in one of the following:
• 3 to 4 tablespoons soy sauce or teriyaki sauce, reduced-sodium
• 3 to 4 tablespoons chicken broth
• 3 to 4 tablespoons apple juice - Prepare produce.
• 1 onion, cut into wedges
• 1 to 2 cloves garlic, minced
• 2 cups fresh vegetables (shredded carrots, shredded cabbage, sliced mushrooms, sliced celery, sliced peppers, zucchini, yellow squash, etc.) or substitute frozen stir-fry vegetables - Make a sauce and a glaze.
• Sauce: ¼ cup chicken broth, ¼ cup soy sauce, 1 to 2 teaspoons sugar, 2 to 4 teaspoons vinegar
• Glaze: 2 teaspoons cornstarch plus 2 tablespoons water or chicken broth - Cook the meat.
• Turn skillet on high, add 1 tablespoon oil and half of the protein. Stir-fry until fully cooked, about two to three minutes. Transfer to bowl and cover. Stir-fry the remaining protein. - Cook the veggies.
• Add 2 tablespoons oil. Stir-fry onion until tender, add garlic and then remaining vegetables. Cook the vegetables to the desired tenderness. - Combine the ingredients.
• Return the meat to the pan with the veggies. Add sauce and stir gently until everything is coated evenly.
• Stir in “glaze” and stir-fry until the sauce in the pan is glossy and thickened.
• Serve immediately over rice or noodles.
Menu idea: Stir-fry beef and broccoli over brown rice, fresh or canned pineapple and fat-free or low-fat milk
Julie Garden-Robinson, Ph.D., R.D., L.R.D., Food and Nutrition Specialist
Source: Adapted with permission from Utah State University.
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