Simple Stir-fry Formula
Get creative with ingredients. Stir-fry just happens to be one of those dishes that lends itself to this sort of structured creativity. Anything goes. Just add from each category, if you want more than one item from category, just use less amounts of each.
FRESH Aromatics – chop / mince Preheat a frying pan to medium high heat. Add 1 Tablespoon of high-heat cooking fat (ghee, coconut oil).Add 1/4 cup chopped onion/shallots, 1 minced clove garlic, and 1/2” minced ginger/galangal per serving. Stir frequently for one minute. Add protein and cook until just done – cook time will depend on protein. Pour meat and juices into a bowl and set aside.
- Onions (red, sweet, white)
Sauces – choose one or a combination, enough to cover your chosen protein. Marinade protein in a bit of liquid while you chop your vegetables and get your pan ready (the liquid will help prevent the meat from burning or overcooking).
Return meat and juices to pan and stir in with vegetables. Use 3 Tablespoons of liquid per person to the pan.
- Fresh orange juice (great with ginger/broccoli stir-fry)
- Soy Sauce
- Sesame Oil
- Nut Oils
- Sweet Bean Sauce (hoi sin deung)
- Tabasco Sauce
- Oyster Sauce
- Citrus Juice (Add after cooking.)
Protein – You’ll need 3 to 4 ounces of raw meat, seafood, or poultry per person. Cut into bite-size pieces and cook in the wok/pan for best results. Feel free to also use precooked meat (i.e. leftovers).
- Chicken (light or dark meat or liver)
- Red Snapper
- Sea Bass
Vegetable A – longer-cooking Add 1 more tablespoon of oil to still-hot pan. Add 1-2 cup of vegetables (per person) from this group to the pan. Cook for 1-2 minutes, stirring continuously.
- Snow Peas
- Water Chestnuts
- Bamboo Shoots
- String Beans
- Bell Peppers (all colors)
Vegetable B – shorter-cooking Add 1-2 cup of vegetables (per person) from this group to the pan. Cook for 1-2 minutes, stirring continuously.
- Bok Choy
- Eggplant (chopped)
Optional Toppings Serve your stir-fry in a bowl and sprinkle with your choice of toppings.
- Nuts (Almonds and cashews are most common. Add after cooking.)
- Scrambled Egg (Add after cooking.)
- Seeds (Sesame seeds are common. Add after cooking.)
- Chopped green onions
- Sesame seeds
- Chili flakes
- Lime juice
- Cracked black pepper
- Fresh herbs: cilantro, mint, basil
1 serving of vanilla Vega sport performance protein or whey protein
½ cup blackberries
½ cup raspberries
¼ cup blueberries
¼ cup cranberries
1 cup kale
½ cup water
1 cup ice
under 300 calories
1 cup of plain kefir
1/2 cup mango chuncks
1 spoonful of plain 2% greek yogurt
1 cup kale
1 tbsp of ground flaxseed
1/2 cup vanilla coconut milk
1/2 cup water
Throw everything in the blender.
Blend until desired thickness.
Enjoy! And in the comments, let us know if you liked it!