Stir Fry

Tasty Stir-Fry

Quick, easy and healthy way to cook your veggies.

Perfect for side dishes or add some protein to make it a meal.

• Aromatic: Onion (sliced), 1-2 tsp Garlic (minced), 1-2 tsp Ginger (grated)

• Green veggies – broccoli, green beans, celery, snow peas

• Orange – carrots, orange peppers

• Red veggies – red peppers

• Yellow veggies – baby corn, yellow peppers, zucchini

• White veggies – water chestnuts. mushrooms

1. Wash and chop your veggies into bite size pieces.

2. Put rice on to cook or boil water for rice noodles.

3. Heat small amount of oil in frying pan on medium-high heat.(1 TBSP)

4. Once pan is hot, add aromatic veggies for 1 minute and stir around.

5. Add protein - sliced into bit size pieces – cook until at least half the colour of protein changes (not tofu).

6. Add the vegetables and 2 TBSP of water to add some steam. Sauté for a few minutes until the veggies are a bright colour. Move the veggies and protein around the pan to ensure even cooking.

7. Pour on 4 TBSP of a fresh dressing, teriyaki sauce or your favourite sauce and mix through.

8. Serve with rice noodles, rice or on its own.

Protein Power: Add some marinated tofu, chicken, beef or fish to make this a meal.

1. Slice the protein into small bite-size pieces and dust with 1-2 TBSP of corn starch

2. Add 3 TBSP of your favourite sauce, such as teriyaki sauce or sweet thai chile.

3. Sauté in hot oil until colour of the protein changes, then add to the gently cooked veggies.

To cook rice – for 3 servings

1.     Measure out 1 cup uncooked rice and put in small pot.

2.     Wash rice by rinsing with cold water 2-3 times and draining most of water out.

3.     Add 2 cups water. (double amount of rice)

4.     Heat on medium until it simmers.

5.     Put on lid and lower heat to low.

6.     Cook for 10 minutes, then turn off heat but leave lid on.

7.     Rice will be perfectly cooked in 15 minutes.

*Note: Brown rice needs 15 minutes longer to cook and an extra 1/2 cup of water.

To cook Rice noodles – Vermicelli or Glass noodles

1.     Boil enough water to cover the noodles.

2.     Put the noodles into a large flat bowl.

3.     Pour the water over the noodles. 

4.     Read the package for the cooking time for noodles, and set timer.

5.     Gently loosen the noodles apart as they soften with chopsticks or a fork.

6.     Check noodles when time done by removing one and tasting it for chewiness.  If just tender, they are done.

7.     Put colander in sink, and drain the noodles.

8.     Serve immediately with stir fry on top or mix into the pan with sauce.