Stir Fry

As a companion to another article, here are some recipes for stir-frying meals. Vary the vegetables based on personal preference, seasonal availability, and what you may already have in the fridge.

Beef Teriyaki Noodles

Ingredients:

• 1 package (8 ounces) vermicelli noodles
• 2 tablespoons vegetable oil, divided
• 2 medium zucchini, diced
• 1 onion, thinly sliced
• 1 large bell pepper, diced
• salt and pepper to taste
• 1 tablespoon minced garlic
• 1 pound boneless steak, fat trimmed, cut (against the grain) into thin strips
• 1/2 cup soy sauce
• 1/4 cup water
• 1/4 cup light brown sugar
• 2 tablespoons white vinegar
• 1 tablespoon cornstarch
• 1/2 teaspoon ground ginger

Directions:

• Make teriyaki sauce by combining soy sauce, water, brown sugar, vinegar, cornstarch, and ginger in a bowl. Whisk until well combined.
• Bring a large pot of water to a boil; salt. Stir in noodles and return to boil. Cook until noodles are tender but still have a firm bite. Drain and keep warm.
• Heat oil in a wok. Add steak strips, season with salt and pepper, sear steak and then keep warm until cooked to desired doneness.
• Add zucchini, onion, and bell pepper. Salt and pepper to taste. Cook, stirring occasionally, until tender. Add garlic and cook until garlic is fragrant.
• Add teriyaki sauce and cook until sauce is thickened.
• Add noodles and serve.

Mango Chicken

Ingredients:

• 1/2 cup orange juice
• 2 tablespoons tomato paste
• 1/4 cup coconut aminos (soy-free seasoning sauce), soy sauce, worcestershire, or tamari
• 1 tablespoon chili-garlic sauce or to taste
• 2 tablespoons rice vinegar
• 1 teaspoon ground ginger
• 1 teaspoon garlic powder
• 2 teaspoons arrowroot powder or cornstarch
• 2 1/2 pounds skinless, boneless chicken
• salt and pepper to taste
• 1 tablespoon arrowroot powder or cornstarch
• 2 tablespoons avocado oil, divided
• 1/2 medium onion, cut into 1-inch pieces
• 2 bell peppers, cut into 1-inch pieces
• 2 cups broccoli florets
• 1/2 teaspoon red pepper flakes, or to taste
• 2 cups chopped mango

Directions:

• Make the sauce by combining orange juice, tomato paste, coconut aminos, chili-garlic sauce, rice vinegar, ginger, garlic, and 2 teaspoons arrowroot powder. Combine well.
• Marinade the chicken by cutting it into bite-sized pieces; place it in a plastic bag with salt, pepper, and 1 tablespoon arrowroot; close the bag tightly and shake or squeeze contents until chicken is fully coated.
• Heat oil. Add chicken pieces and cook until all sides are browned. Finish cooking until interior temperature is 162 to 165.
• Add onions, bell pepper, broccoli, and red pepper flakes. Cook until vegetables are bright but still crisp. Stir in mango.
• Stir sauce again and pour into wok, stirring quickly and constantly until sauce is thickened.

Ginger Vegetables

Ingredients:

• 4 tablespoons vegetable oil, divided
• 2 teaspoons chopped fresh ginger root, divided
• 1 1/2 cloves garlic, crushed or pressed
• 1 tablespoon cornstarch
• 1 small head broccoli, cut into florets
• 3/4 cup julienned carrots
• 1/2 cup snow peas
• 1/2 cup halved green beans
• 2 1/2 tablespoons water
• 2 tablespoons soy sauce
• 1/4 cup chopped onion
• salt and pepper to taste

Directions:

• Place 2 tablespoons oil, 1 teaspoon ginger, garlic, and cornstarch in a large bowl and mix until cornstarch is dissolved.
• Add broccoli, carrots, snow peas, and green beans. Toss to coat.
• Heat remaining oil in wok. Add vegetables and cook for about 2 minutes, stirring so that nothing burns.
• Salt and pepper to taste

Tofu

Ingredients:

• 2 packages (14-ounce each) extra-firm tofu.
• 1 tablespoon canola oil
• 3 tablespoons soy sauce, divided
• 1 tablespoon minced fresh garlic
• 1 – 2 teaspoons chili paste
• 10 ounces baby spinach
• 2 tablespoons toasted sesame seeds
• 2 teaspoons sesame oil

Directions:

• Drain tofu. Wrap each block in paper towels and pat dry, pressing lightly to remove excess moisture.
• Cut tofu into 3/4 inch cubes.
• Heat oil add tofu and drizzle with 1 tablespoon soy sauce. Stir so that tofu is nicely colored on all sides and any remaining moisture has evaporated.
• Add garlic, ginger, chili paste, and remaining soy sauce. Cook until fragrant.
• Add spinach a handful at a time. As first spinach wilts, add another handful, etc.
• Stir in sesame seeds and sesame oil.
• Serve over rice or noodles.

Pork

Ingredients:

• 1/4 cup soy sauce
• 1 teaspoon minced or pressed garlic
• 1/2 cup water
• 1/4 cup honey
• 1 tablespoon cornstarch
• 1 pound pork tenderloin
• 1 tablespoon olive oil
• 24 ounces frozen stir-fry vegetables

Directions:

• In a small bowl, combine soy sauce, water, garlic, honey and cornstarch. Set aside.
• Slice tenderloin into small pieces about 1/4 inch thick.
• Heat oil. Add pork, stirring until pork is almost cooked.
• Add frozen vegetables and cook until thawed completely.
• Add stir fry sauce and cook until it just comes to a boil.
• Reduce heat and allow sauce to thicken.