May 28, 2017

Quick Vegetable Stir-fry

Quick Vegetable Stir-fry

Faith Pineo Photo | Quick Vegetable Stir-fry

Fresh veggies from the garden, the farmer’s market or a kindhearted neighbor can be quickly prepared to make a delicious, healthy stir-fry. It’s one of our favorite dishes all year long. Use any vegetables you have on hand – even frozen ones will work just as well as fresh, although the end result will be a little softer.

Serve on a bed of rice, over some egg noodles or on its own with a nice piece of bread. Meat is completely optional, but a stir-fry is a great way to use up a leftover piece of beef, chicken or pork. Just slice it in super-thin strips and toss it in during the last couple minutes of cooking.

Vegetable Stir-Fry

Start with the basics:

1 onion, chopped
1-2 garlic cloves, mince

Then add in any of the following in the amounts you like best and cut so they’ll cook quickly and evenly:

Broccoli florets
Celery
Bell peppers – any color
Mushrooms
Carrots
Baby corn
Summer turnips (can take the place of water chestnuts)
Leafy greens (bok choy, pak choi, joi choi, spinach, etc)
Snow peas
Bean sprouts
Zucchini or yellow summer squash
Bamboo shoots
Eggplant
Snap beans
Any other veggie that you think might taste good – use your imagination!

In a wok, wok pan or large frying pan, pour in a couple teaspoons of oil and let it heat for a few seconds. Toss in your onions and allow to cook until just transparent. Add the garlic and cook for a few seconds. Toss in the denser veggies that will take longer to cook like the carrots, broccoli and summer turnip. Stir in a tablespoon of reduced sodium soy sauce. Halfway through cooking add in the less dense veggies like the squash and baby corn. Then a few minutes before the veggies are done to your taste, add in the quick cooking items like the snow peas, spinach and bean sprouts. Pour in 2-3 tablespoons of your favorite stir-fry sauce.

There should be some liquid in the bottom of your pan. If not, add in about 1/4 cup water. In a little bowl, make a slurry with 1/2 tsp. corn starch and 1 tsp. water. Pour into the liquid in the pan and mix everything together quickly to create a delectable sauce.

Serve hot and enjoy!

– Faith Pineo