Everyone should have a go-to stir fry recipe. This is a basic recipe that you can vary based on availability of seasonal vegetables. The fresh grated ginger gives it a wonderful Asian flavor. If you like spice, you can add some Asian chili sauce, which can be found in most grocery stores (also called sambal oelek or chili garlic sauce). Also, try adding your favorite nuts on top for a savory addition to your meal.
Serving Size: 1 cup grain and 1½ cup vegetables
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
- 1 tablespoon oil (peanut or canola)
- 3 cups of vegetables, cut into 1 inch pieces – good combinations are broccoli, carrots, onions, cauliflower, summer squash, and mushrooms
- 2 teaspoons grated fresh ginger
- 2 tablespoons less / lower sodium soy sauce
- 2 cups brown rice or whole-wheat spaghetti
- Add oil to a hot stir-fry pan or large skillet.
- Add the grated ginger. Cook until tender but still crisp (about 1 minute).
- Add the vegetables in order of firmness, harder foods first. Cook each vegetable for a minute or so before adding the next vegetable. For example, add carrots and cook for a minute or two, then broccoli and cauliflower and cook for a minute or two, ending with mushrooms (adapt this sequence based on your vegetables).
- Continually toss the vegetables to prevent sticking.
- Add the soy sauce and stir.
- Serve with the rice or whole-wheat spaghetti.
Nutrition Information per Serving: (Based on using brown rice as grain choice)
- Serving Size: 1½ cups vegetables, 1 cup brown rice
- Vegetables: 1½ cups
- Fruits: 0 cups
- Calories: 337 calories
- Carbohydrates: 57 grams
- Fiber: 7 grams
- Protein: 9 grams
- Fat: 9 grams
- Sodium: 626 mg