There is nothing easier than being able to make a whole nutritious meal in a single pot. Even at the last minute, you can turn the healthy ingredients you have on hand, into a meal the whole family will love. Stir Fry is the combination of good protein, vegetables and a whole lot of flavor in one place. It is a flexible enough dish that you can make it at the last minute, or plan ahead and make it extra special. As with my Curry Recipe, you control all of the ingredients and flavors! So, let your imagination run wild!
Stir Fry Basic Ingredients
To start off with, you need some bite sized, cubed meat. This can be just about anything you have on hand.
- Chicken, Turkey or other Poultry
- Buffalo, or other Game Meat
- Firm Fish (a nice white fish, that will hold it’s shape)
This is where you can use up leftovers, clean out the fridge, or even just grab something out of the freezer. Don’t think that you have to use “Asian” style vegetables. This is your dish, and you can use what ever is tasty to you! The important thing to keep in mind is size of the veggies, and the cooking times. Root Veggies need more time to cook, than fresh celery or spinach. Larger pieces of broccoli or cauliflower will also need a little more cooking time. If you are using frozen vegetables, make sure your meat is cooked completely through, add the vegetables, and turn up the heat.
Root Vegetables: Cut into small diced pieces, thin slices or shredded
Fresh Vegetables: Cut into bite size pieces
- Green Beans
- Bell Peppers
- Brussels Sprouts (Cut in half or quarters)
- Fresh Spinach (add very last)
- Fresh Cabbage
*If using a frozen veg mix, be wary of the ones that come pre-sauced or flavored as they can contain questionable ingredients not good for your health.
- “Stir Fry” or other type of veg mix
- Water Chesnuts
- Baby Corn Cobs
- Pineapple Chunks (not a veg, but a very tasty addition)
Here is where your creativity can really shine through! If you like hot & spicy dishes, turn up the heat with some chilies or chili sauce. Do flavors intimidate you? No worries, a single meal is a great place to try out new flavors, without making any kind of real commitment.
When considering which ingredients to combine start off simple, with small amounts of ingredients. You can always add more, but you can’t take back!
The flavors for a good Stir Fry come from ingredients that you add directly into the mix, such as onions & garlic, as well as ingredients that make up the sauce.
Basic Flavor Options
- Onion, diced
- Garlic, fresh (pressed or finely chopped)
- Fresh Ginger, finely diced or shredded (or bought prepared)
- You can use Dry, Powdered Ginger if that’s all you have
- Dry Chili Peppers (leave whole)
- Chili Sauce (just a little dab will do you)
- Fresh Peppers
- Finely Diced, start with a small quantity as Stir Fry cooking tends to amp up the flavors
- Fresh Herbs (make sure that they compliment the sauce ingredients)
- Dry Spices
- Here is where you can try out that Chinese Five Spice mixture, or use your favorite standby spices (just make sure that they compliment the sauce ingredients)
Flavors To Add When Serving
- Fresh Lime (squeeze a wedge over the plate right before serving)
- Toasted Sesame Seeds
- Shredded Coconut
- Sliced Green Onions/Scallions
- Soy Sauce, Tamari (GF version of Soy Sauce) or Coconut Aminos
- Pre-made Sauces (Teriyaki for example)
- Vegetable, Chicken or Mushroom Broth
- Butter at the end for thickening
Stir Fry Success
- Cooking in a wok will give you the best results, but this can be made in a large pot.
- Prepare all of your ingredients before cooking. Stir Fry cooks very fast, and you won’t have time to cut up your veggies while the meat is cooking.
- The order in which the ingredients are add is important. Do not just throw everything in the pot, your flavors won’t meld, and you will have some burnt parts.