Easy Stir-Fry Reference

All ingredients can be prepared and set aside. Allow a few minutes of final preparation prior to serving. Follow the final steps below chart. Have rice or noodles to complement the meal.

Aromatics

Choose 1 or more of the following:

Primary Vegetables

Prepare 3 cups (chopped or diced) of any combination of the following:

Protein

Prepare 1 pound of any of the following:

Seasoning Sauces

Choose any 1 of the following sauces:

Coloring Vegetables

Shred 1-2 cups of 1 or more of the following:

2 Tbsp. Fresh Parsley, minced

2 Tbsp. Onion, minced

3-4 Medium Garlic Cloves, minced

Pinch of Red Pepper, crushed

Asparagus*

Bean Sprouts

Bell Pepper

Broccoli*

Brussel Sprouts

Carrots*

Cauliflower*

Celery

Eggplant

Green Onions

Green or Yellow Beans

Mushrooms

Onions

Potatoes*

Snow Peas

Summer Squash

Zuccini

*Steam for 3-5 minutes.

 

Lean Beef*

Lean Pork*

Chicken Breasts, Skinless, Boneless*

Shelled Shrimp or Clams*

Fish Fillets, fresh or frozen*

Tofu Chunks

*Should be cut into chunks and precooked

 

 

Sauce 1:

Combine ½ cup water, 2 Tbsp. Soy sauce, 2 Tbsp. Wine, and 1 tsp. Cornstarch. Stir well.

Sauce 2:

Combine ½ cup water, 2 Tbsp. Ketchup, 1 tsp. Brown sugar, 1 tsp. Oregano or italian seasoning, and 1 tsp. Cornstarch. Stir well.

Sauce 3:

Combine ½ cup water, 2 Tbsp. Lemon juice, 1 tsp. Grated lemon rind, and 1 tsp. Cornstarch. Stir well.

Beet Greens

Bok Choy

Cabbage

Curly Endive

Spinach

Turnip Greens
  1. Warm the wok or large, heavy skillet over high-heat until a drop of water evaporates on contact. Pour 2 tablespoons of oil in a thin stream around the edge of the pan.
  2. Add aromatics all at once to wok or skillet. Cook and stir often until fragrant (about 10 seconds)
  3. Add about half of the primary vegetables. Stir-fry 2 to3 minutes, stirring constantly, until vegetables are crisp-tender. Remove from wok or skillet. Stir-fry remaining vegetables. Remove from wok or skillet. Note: Add 1 tablespoon water if vegetables stick to pan.
  4. If using raw protein, add to wok now. Stir-fry 3 to 5 minutes. Add 1 to 2 tablespoons additional oil if necessary. Place cooked vegetables back into pan. Add pre-cooked protein foods.
  5. Add seasoning sauce. Stir constantly until the sauce bubbles and thickens. Add coloring vegetables. Toss well to coat with sauce. Cover and steam 3 to 5 minutes until hot. Serve with rice or noodles.