Tuesday, October 15, 2013

STIR FRY 101


Here's the scoop on how to create your own fabulous stir-fry any day of the week. Let your kids get in on the creative process. There is no right or wrong ingredient list. Whatever happens to be in your refrigerator often works. Well, maybe not those leftover pizzas.....Be sure to have a steaming hot dish of brown rice ready to serve with your stir-fry creation.




CLEAN-EATING INGREDIENT LIST:
 
If serving 4 people use 1 lb. of lean protein: beef tenderloin; boneless, skinless chicken or turkey breast; firm tofu; large shrimp

2 tsp low-sodium soy sauce or tamari
2 tsp lemon juice
4 cloves garlic, passed through a garlic press
1 Tbsp fresh grated ginger root
4 scallions, trimmed and chopped
2 Tbsp + 1 tsp extra virgin olive, canola or avocado oil
1 tsp toasted sesame oil
2 Lbs of fresh vegetables cut into bite-sized pieces for the stir-fry (see chart below)

NOTE: To avoid gluten, make sure to use gluten-free tamari rather than soy sauce, and make sure any stock is gluten free.


INSTRUCTIONS:

1. Marinate the protein choice - beef, poultry, tofu or shrimp - in soy sauce or tamari and lemon juice, in a small glass bowl.

2. In another small bowl, mix garlic, ginger, scallions, 2 Tbsp oil and sesame oil

3. In a large skillet heat 1 tsp oil over high heat. Add protein choice and brown. Transfer to a bowl and cover with a plate.

4. Stir-fry the vegetables in batches, adding more oil as you go if needed. Transfer each cooked batch to the bowl containing the cooked protein and cover with a plate.

5. Put ginger and garlic mixture in the skillet and heat through. Place all cooked ingredients back in the skillet and toss while reheating the mixture. You can add a stir-fry sauce at this point (recipe for stir-fry sauce follows).
 
 
GARLICKY STIR-FRY SAUCE:

Ingredients:

1/2 cup low-sodium chicken stock, vegetable stock or water

4 Tbsp fresh-squeezed lemon juice

4 Tbsp fresh-squeezed orange juice

2 Tbsp hoisin sauce

2 Tbsp low-sodium soy sauce or tamari

2 Tbsp corn starch

4 cloves garlic, passed through a garlic press

1 tsp toasted sesame oil

Pinch of sea salt
INSTRUCTIONS:
1. Whisk all ingredients together in a small bowl.

2. Add the sauce to the stir-fry mixture near the end of the cooking process. Heat through until mixture is bubbly.

NUTRITIONAL VALUE PER SERVING:

Calories: 42 | Calories from Fat: 10| Protein 1g | Carbs: 6g | Dietary Fiber: 0.25g | Sugars: 3g | Fat: 1g | Sodium: 662.5mg
STIR-FRY VEGGIES  Some vegetables take longer to cook in the stir-fry process so it is important to know which are fast cooking and which are slow. Here's your handy reference:

Cooking Times:


1 - 5 Minutes: onions, sweet peppers, mushrooms, asparagus, bok choy, carrots, celery, garlic, edamame

Fast Cooking: spinach, green onions, napa cabbage, snow peas, leafy greens, zucchini, corn, water chestnuts

Long Cooking (more than 5 minutes): hard squash, green or yellow beans, broccoli, broccoli rabe, cauliflower, hard cabbage varieties - green or purple.
 

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