We eat a lot of stir-fry in our house. It is a quick, healthy, delicious and versatile dish to fix. I love making stir-fry the night before I head to the grocery store. It helps me use up what is left before I purchase new things for the week.
I just love a good stir-fry. They are so easy to make and can be put together a million and one ways. They’re an excellent way to use up those random vegetables in your fridge that you’re just not sure what to do with before they start going bad.
A lot of times I will use frozen veggies, especially during the winter. I typically use broccoli, peas, a bell pepper, carrots, onions, and cauliflower. The options are really endless though. My husband loves it when I add bok choy and water chestnuts for a little extra crunch.
If you don’t have stir-fry on your regular meal rotation you have got to start adding them in! It’s one of my family’s favorite meals. Stir-fry is such a versatile meal. You can literally use whatever veggies and protein you have on hand. It is such a great way to help clean out the refrigerator and freezer.
For nights that are really busy, or you get home late, stir-fry is a perfect choice. You can put this whole meal together in about 30 minutes. No need to grab takeout! If you want to really to give yourself a leg up on dinner, make a big batch of rice the next time you are making rice and then freeze in 2 c. portions. The rice reheats so well and you’re only doing the work and clean up once.
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This recipe is for just a basic stir-fry sauce. You can obviously doctor it up and add or subtract as you feel necessary. I realize not everyone is going to love their sauce the same way that my family loves our sauce. That’s another perk of stir-fry, you can totally make it your own!
To make this stir-fry, start by making your sauce. You can use Bragg’s Liquid aminos, soy sauce or even tamari (for you gluten-free folks) for the base of your sauce. In a 2 cup measuring cup or a small bowl, combine all the ingredients for the sauce. Set it aside.
Next dice the protein of your choice into bite size pieces. I typically use boneless skinless chicken breasts, but you can always use steak or shrimp too. The shrimp you can leave whole.
In a large skillet or wok (if you have one) heat up 1 t. oil over medium-highheat. When the oil starts popping add your meat. Saute until the meat is done, stirring frequently. The smaller the chunks of meat, the quicker this will go.
If you are using frozen vegetables place them in a strainer and rinse under hot water. This will defrost them just enough so they don’t take forever to warm up in the pan. I’m all about getting dinner done as fast as possible! I’ve got five hungry kids to feed!
Once the meat is done cooking, add thevegetables to the pan. If you are using fresh vegetables, you will need to stir them around for 4-5 minutes so they start cooking before you add your sauce. When they are starting to feel tender, but still have a lot of bite to them, add the sauce.
Let it simmer for about 10 minutes. Serve your stir-fry over brown rice or quinoa. If you choose to serve it over quinoa make sure you rinse it very very well. If you do not it will have a terrible bitter taste and it will ruin your dish.
I always try to make enough of the stir-fry so that there are leftovers the next day. It makes the perfect light lunch option!
Basic Stir-fry Sauce (THM: FP, low-carb, low-fat, sugar-free)
Ingredients
- 1/2 c. chicken or beef broth (depending on which meat is in your stir-fry)
- 1/4 c. Bragg's Liquid Aminos, soy sauce or tamari
- 1 T. olive oil (for another oil to your taste)
- 1/4 t.THM Super Sweet or if not eating THM, sugarto taste
- 1 clove of garlic, minced
- pinch of red pepper flakes (optional)
Instructions
Mix all the ingredients well and pour over meat and stir-fry vegetables ofyour choice.
Notes
***For a spicier version you could add 1-2 t. of Sriracha. This is VERY spicy, so start with a small quantity and add more if needed.
FAQs
Finally, always remember to add liquid only after everything is more or less finished cooking. A proper sauce for stir-fries combines something salty—soy sauce, usually, though fish sauce also works—with something a little bit sweet.
How to make a stir fry for dummies? ›
How to make a stir-fry
- Prepare all the ingredients before turning on the heat. ...
- Slice meat and vegetables for maximum surface area. ...
- Use a wok or cast-iron pan. ...
- The aromatics should be cooked low and slow. ...
- But the stir fry needs to be cooked fast and hot. ...
- Add ingredients according to cook time. ...
- Stir your ingredients often.
Aromatic ingredients like garlic, ginger, green onions, chilies and spices. These ingredients are typically added to the oil first to infuse it with flavor. You won't need much; a few teaspoons to a tablespoon of total aromatic ingredients per person adds a serious amount of flavor.
What goes first in stir-fry? ›
Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.
What is the secret ingredient in stir-fry? ›
According to Food & Wine, ketchup is the ultimate way to take the flavor of homemade stir fry up a level, thanks to its sweet and sour flavor profile. It just might be the easiest cooking hack to elevate your home cooking to that of your favorite take-out.
What are the basics of stir-fry? ›
A great stir-fry typically consists of four important components: protein, vegetables, aromatics, and sauce. Standard stir-fry starts with one pound of protein and two pounds of vegetables, and a basic stir-fry sauce (recipe below). You can add aromatics or herbs to change the flavor profile of your dish.
What can I add to stir fry to make it taste better? ›
5. Add flavour.
- Herbs: basil, oregano, cilantro.
- Spices: cumin, coriander, cardamom.
- Reduced sodium or no sodium added broth.
- Fresh lemongrass, garlic or ginger.
- 100% fruit juice.
- Citrus zest.
- Lower sodium soy sauces (<600 mg sodium per tablespoon)
Whisk the soy sauce, vinegar, sesame oil, garlic, ginger, sugar and red pepper flakes if using in a medium bowl until combined. Store in an airtight container in the refrigerator for up to 5 days.
What are the three rules of stir-frying? ›
The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.
When to add garlic to stir-fry? ›
We heat the wok until it's just smoking, add the oil (remember, “hot wok, cold oil”), followed by the garlic, and then pretty much immediately add the vegetables to avoid any burning garlic and to preserve a fresh taste.
To use the sauce, heat the oil in a wok, then add your choice of meat, vegetables or fish. Fry for a minute over a high heat to seal, and then add the stir fry sauce, before continuing to stir-fry for a further four minutes or so until the ingredients are fully cooked.
Do you put soy sauce during or after cooking? ›
Swap out the salt – When you're seasoning food during cooking, instead of automatically reaching for the saltshaker, try a splash of soy sauce instead. You'll get both saltiness and umami; something that salt alone can't provide.
Do you add pasta sauce before or after cooking? ›
First, in authentic Italian cuisine, the sauce is always tossed with the pasta before it ever hits the plate. Just before the sauce is done cooking, the hot pasta is added to the saucepan. Generally speaking, we recommend cooking the pasta in the sauce together for about 1-2 minutes.
When to add soy sauce in stir fry? ›
Heat the oil in a large frying pan or wok, then fry the chilli and garlic for 1 min. Add the veg and toss to coat in the oil. Fry for 2-3 mins, then add the soy and chilli sauce, mixing well. Cook for 2-3 mins more until the veg are tender.
Do you cook stir in pasta sauce? ›
No need to heat, just stir! This Dolmio stir-in pasta sauce is made from a combination of rich tomatoes and basil. It contains no artificial colours, flavours or preservatives and helps you create a delicious, wholesome meal that can be enjoyed any day of the week. Life's what you make it, so make it saucy!
