Mix and Match Stir-Fry
Leer en Español
Prep time:
5 minutes
Cook time:
20 minutes
Servings:
4 servings
Quick Tips
Ingredient Ideas
Protein – try chicken, beef, pork, seafood, tofu or cooked beans
Vegetables – use any mixture you have on hand
Sauce – try one of these:
- Soy-ginger: 2 Tablespoons brown sugar, 2 Tablespoons low-sodium soy sauce, 2 Tablespoons cider vinegar, ½ cup water, 2 teaspoons cornstarch, ¼ teaspoon ground ginger and ½ teaspoon garlic powder. For more spice, add ⅛ teaspoon red pepper flakes or hot sauce.
- Peanut: Add 2 Tablespoons peanut butter to the soy-ginger sauce.
- Curry: Add 2 teaspoons curry powder to the soy-ginger sauce.
- Fresh Tomato and herbs: ½ to 1 cup chopped tomato, 1 Tablespoon chopped herbs such as cilantro or basil, ½ teaspoon garlic powder, ¼ teaspoon each salt and pepper. Add this sauce with the protein and do not boil.
Grains – try rice, pasta, bulgur, quinoa or polenta
Mix and Match Stir-Fry
Leer en Español
Ingredients:
- 3/4 cup sauce
- 4 teaspoons vegetable oil, divided
- 1 pound uncooked protein or 12 ounces cooked (about 2 cups), cut bite-sized
- 3 cups vegetables, fresh, frozen or canned, cut bite-sized
- 4 servings cooked grains, ready to serve
Directions:
1. In a medium bowl, mix together the sauce ingredients and set aside. Add 2 teaspoons oil to a large skillet over medium-high heat.
2. Add the uncooked protein and stir until cooked, about 5 to 7 minutes, and then set aside in a bowl. If starting with cooked or canned protein, have it ready. Add 2 more teaspoons oil to the skillet.
3. Add the vegetables and stir to cook, starting with harder vegetables such as broccoli and carrots. (If needed, add 1 to 2 Tablespoons water to keep the vegetables from sticking to the pan.)
4. After the vegetables have begun to soften, add the faster-cooking vegetables such as cabbage and corn. Cook until all are nearly done. Stir the sauce and pour over the vegetables in the skillet.
5. Bring to a light boil and cook 1 to 2 minutes until thickened. Gently mix in the protein and cook until heated through.
6. Serve the stir-fry over cooked grains.
Refrigerate leftovers within 2 hours.
Quick Tips
Ingredient Ideas
Protein – try chicken, beef, pork, seafood, tofu or cooked beans
Vegetables – use any mixture you have on hand
Sauce – try one of these:
- Soy-ginger: 2 Tablespoons brown sugar, 2 Tablespoons low-sodium soy sauce, 2 Tablespoons cider vinegar, ½ cup water, 2 teaspoons cornstarch, ¼ teaspoon ground ginger and ½ teaspoon garlic powder. For more spice, add ⅛ teaspoon red pepper flakes or hot sauce.
- Peanut: Add 2 Tablespoons peanut butter to the soy-ginger sauce.
- Curry: Add 2 teaspoons curry powder to the soy-ginger sauce.
- Fresh Tomato and herbs: ½ to 1 cup chopped tomato, 1 Tablespoon chopped herbs such as cilantro or basil, ½ teaspoon garlic powder, ¼ teaspoon each salt and pepper. Add this sauce with the protein and do not boil.
Grains – try rice, pasta, bulgur, quinoa or polenta
Prep time:
5 minutes
Cook time:
20 minutes
Servings:
4 servings
Purdue University is an equal access/equal opportunity institution. This material was partially funded by USDA's Supplemental Nutrition Assistance Program - (SNAP) and USDA's Expanded Food and Nutrition Education Program - (EFNEP).
