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Stir-Fry

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Contributed by: BMC Teaching Kitchen

Stir- Fry

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In China, a stir-fry is made in a wok, a special type of frying pan that is well-suited to making a stir-fry, You may also see this kind of frying pan in the kitchens of Chinese restaurants, or perhaps you have one at home. If you do not have a wok, you may use any kind of skillet/frying pan.

To make this recipe, you will also need to have some stir-fry sauce on hand. We have a simple recipe for that HERE.

This is a framework recipe. You can use any type of protein and vegetable you'd like.

 

Serves:
4 servings
Total Time:
20 minutes
Prep Time:
10 minutes
Cook Time:
10 minutes

Ingredients


Oil - 3 Tablespoons, divided (canola, avocado, sesame, peanut, or light olive oil) Protein - 12 oz sliced chicken or firm tofu, cubed Garlic - 3 cloves (about 1 Tablespoon, minced, or 1 teaspoon, powdered) Ginger - 1 teaspoon, grated or ⅓ teaspoon, powdered Vegetables - 4 cups, sliced (carrots, bell peppers, onions, zucchini, broccoli etc.) Stir_fry_sauce - see recipe options below Cornstarch - 2 Tablespoons Water - 2 teaspoons

Instructions

Step 1
Heat 2 Tablespoons of oil in a skillet or wok over medium-high heat. Add chicken or tofu to brown it. Then remove the protein to a plate.
Step 2
Add 1 more Tablespoon of oil to the skillet or wok. Add the garlic or ginger to sauté for 10 seconds (if using powdered garlic and ginger, add later).
Step 3
Add slices veggies to the skillet/wok, and sauté for 1 minute until slightly softened.
Step 4
Add ⅔ cup stir-fry sauce, and heat until simmering.
Step 5
Add protein back into skillet. Combine cornstarch and water in a small bowl, and add the mixture to the skillet, stirring until thickened.
Step 6
Serve over rice or noodles.

Notes

Recipe for stir-fry sauce is HERE. Use 2/3 cups of the stir-fry sauce in this recipe.

Orange chicken style stir-fry sauce recipe HERE. Use full recipe.

Nutrition facts are based on use of skinless chicken breast for protein, and broccoli as a vegetable. Serving this over rice or pasta will change the nutrition facts. It will increase the carbohydrate content.

Chicken with Vegetables variation 

  • Oil - 2 teaspoon olive, vegetable, or avocado
  • Chicken - 8 oz thighs or breast, boneless, skinless, cut into thin strips
  • Onion - 1 small, chopped
  • Garlic_clove - 1 teaspoon garlic, minced
  • Ginger - 1 teaspoon fresh ginger, minced
  • Carrot - 1 peeled and sliced thin
  • Bell_pepper - ½ green or red pepper, julienne cut 
  • Broccoli_florets - 1 cup chopped 
  • Broth - ½ cup chicken broth OR water, low sodium 
  • Cornstarch - 1 teaspoon
  • Soy_sauce - 2 teaspoons, low-sodium 
  • Sesame_oil - ½ teaspoon 
  • Cilantro - 1 Tablespoon, chopped fresh (optional)

In step 5 above, combine chicken broth, cornstarch, soy sauce and sesame oil instead of cornstarch and water in a small bowl. 

Nutrition Information

Calories:
295 Calories
Fat:
15g
Saturated Fat:
2g
Carbohydrates:
Net Carb: 7g
Dietary Fiber:
2g
Protein:
29g
Sodium:
631