Stir Fry Your Way

As demonstrated in the “Stir Fry Your Way” episode of Live It – March 2022

Watch the episode here.

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Ingredients

Pick Your Protein

• 1 lb chicken, beef, pork, shrimp, scallops or tofu, cut into bite-sized pieces.

 

Pick Your Vegetables

• 6 cups chopped vegetables such as: onions, carrots, broccoli, cauliflower, bell peppers, bok choy, mushrooms, pea pods, celery, asparagus or zucchini. You could also use a bag of frozen stir-fry blend vegetables.

 

Pick Your Sauce

• Whisk together your sauce ingredients (options below) in a small bowl or shake them up in a container, such as a small mason jar.

 

Maple Ginger

• 3 Tbsp soy sauce
• ¼ cup maple syrup
• 1 tsp sesame oil
• 2 Tbsp grated fresh ginger or ½ tsp dried
• ¼ tsp red pepper flakes, or to taste (optional)
• 1 tsp cornstarch

 

Honey Sriracha

• ¼ cup honey
• 2 Tbsp soy sauce
• 3 tsp Sriracha sauce
• 1 Tbsp grated fresh ginger or ½ tsp dried
• 1 tsp cornstarch

 

Lemon Sesame

• ½ cup chicken stock
• Juice of one lemon (2½ Tbsp)
• 1 Tbsp sesame oil
• 3 Tbsp brown sugar
• 2 Tbsp soy sauce
• 1 tsp cornstarch
• 2 tsp sesame seeds (optional)

 

Sweet Orange

• 1 cup orange juice
  ¼ cup sugar or honey
• 2 Tbsp white vinegar
• 2 Tbsp soy sauce
• 1 Tbsp grated fresh ginger or ¼ tsp dried
• ½ tsp red pepper flakes
• 1 Tbsp cornstarch

Instructions

1. Heat 1 Tbsp oil—such as sesame oil, avocado oil or olive oil—in a pan or wok. Add vegetables and cook until crisp-tender. Transfer vegetables to a bowl and set aside.
2. Add another ½ Tbsp oil to the same pan, add protein and cook through.
3. Add sauce to the protein and cook another minute or two or until sauce starts to thicken.
4. Add the vegetables back to the pan and toss to coat in the sauce.
5. Serve immediately over rice, quinoa or whole grain pasta if desired. Leftovers may be stored in the refrigerator for up to four days.

 

Adapted from this recipe; check out that website for four additional sauces to try!

Nutrition Facts

Nutrition information is unavailable at this time.

Live It is a cooking demonstration presented by the Nutrition Food Service and Wellness Departments at Parkview Health. Each episode is hosted by dietitian Andrea Miller, with a goal of showcasing nutrient-dense foods and teaching viewers doable ways to use them in order to promote wellness in our community.

For more recipes and to watch past episodes of Live It, visit www.www.chwchospital.org/live-it.