Looking for a quick, inexpensive meal to make with the ingredients you already have on hand? Try a Stir-Fry! Stir-Fry is an easy way to improvise with just a few ingredients. Keep pantry staples such as rice or noodles on hand, along with a variety of pre-made sauces, and you will always have something to make for dinner.
Many bottled sauces are now available in low-sodium versions. With the rise in popularity of global cuisine, many companies are now creating high quality sauces such as sweet and sour, teriyaki, Schezwan, and other traditional take-out favorites.
Above: Homemade Sweet & Sour Chicken, with a little help from bottled sauce.
Pick a Protein
Find a protein that you enjoy, such as beef, chicken, pork, or tofu. You will need about 1 pound to make a stir-fry that serves 4, but you can get away with less if you add nutrient-rich veggies and grains such as sweet potatoes, eggplant, portabella mushrooms, or quinoa for serving.
Select a Sauce
Once you have a protein, find a complementary sauce. Some combinations are classic, such as sweet and sour sauce with chicken, but you can also experiment. Beef sometimes works better in spicy dishes, where chicken and pork are good in sweet or tangy sauces.
Build the Basics
Most stir-fry recipes start with a few basics: onions, garlic, ginger, celery or mushrooms. You do not need to use all of these (especially if your sauce has garlic or ginger), but select a couple to enhance the flavor of the stir-fry. Try green onions with hoisin sauce, red onions with a spicy sauce and beef, or sweet Vidalia onions with a tangy sauce.
Vary the Veggies
Now have some fun by adding a variety of vegetables. The key to keeping stir-fry exciting is to add different colors and flavors: broccoli, sugar snap peas, red or yellow peppers, sweet potatoes, zucchini, eggplant, carrots, and cabbage, just to name a few. Change up your vegetables to keep stir-fry interesting from week to week. Aim for 2 to 3 different vegetables per stir-fry, about a half-pound to pound each.
Add the Extras
Once you have the main components figured out, add on extras like bean sprouts and sesame seeds. Try adding some fresh fruit, such as pineapple, orange segments, or mango slices. Top your stir-fry with chopped scallions or herbs such as cilantro.
Serve a Side
Stir-fry should be served on top of a grain, such as rice or noodles. Look for flavored rice, brown rice, egg noodles, rice noodles, or any other grain that strikes your fancy.
Basic Instructions
Prepare side grain according to package directions. Set aside and keep warm.
Take your basics (mushrooms, celery, garlic, onions) and sauté in a small amount of oil over high heat for about 3-5 minutes. Once softened, set aside in a bowl but keep warm. Add your protein and sear for 1-2 minutes per side. Add enough sauce to coat and return onion mixture to pan. Add vegetables to pan and additional sauce to coat. Sauté over high heat until protein and vegetables are cooked as desired. Add any extras, such as fresh fruit, and additional sauce as desired. Cook until heated through and serve immediately.
Above: Chicken marinated in teriyaki sauce with veggies and egg noodles.
Notes
Vegetables should be thinly sliced or finely chopped in order to cook quickly. Some vegetables, like eggplant and sweet potatoes, might require additional time. Add items to the pan based on the time required to cook through.
Some sides, such as rice noodles, cook quickly and should be served immediately. Read package direction to determine when to prepare an unfamiliar side dish.
With some Asian cultures, it is traditional to serve fresh fruit at the end of a meal. If you cannot work fruit into your stir-fry, serve after the meal as a quick dessert and palate cleanser.
Experiment with different combinations of protein, sauce, and vegetables. Don’t confine yourself to ingredients you think are “Asian.” This will keep stir-fry an exciting and unexpected meal (BBQ Stir-Fry, anyone?).