Stir-Fry Frenzy!

April 24th, 2012

When I am asked the common question of what is easy and healthy to cook for supper, my answer is often ‘stir-fry’. Stir-fry can be made with just about anything, is relatively inexpensive and makes excellent leftovers for the next day. Here is a simple stir-fry recipe to get you started:

Vegetable Stir-Fry with Chicken or Tofu

Serves: 4

Source: Greta’s Kitchen

All you need:

  • 2 medium green peppers, julienned
  • 2 medium sweet red peppers, julienned
  • 2 medium carrots, julienned (or ½ cup pre-sliced carrots)
  • 2 cups broccoli florets
  • 6 green onions, thinly sliced
  • 2 Tbsp. olive oil
  • 2 Tbsp. reduced-sodium soy sauce
  • 1 tsp. fresh ground ginger
  • 2 Tbsp. cornstarch
  • 1 cup reduced-sodium chicken broth
  • ¼ cup cold water
  • 1 cup chicken breast or firm tofu

All you do:

1. Dice the chicken or tofu; heat skillet to medium-high heat and add 1 Tbsp. oil. Cook the chicken until no longer pink; cook the tofu until a crisp exterior texture forms.

2. Set the chicken or tofu aside and add back to the vegetables in the end.

3. Add 1 Tbsp oil to the pan. Saute the peppers, carrots and broccoli in oil until crisp-tender, about 3 minutes. Combine soy sauce and ginger; add to pan with the onion. Cook and stir for 1 minute.

4. Combine the cornstarch, broth and water until smooth; gradually stir into the vegetables. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken or tofu back to the mixture.  

Nutrition Facts per serving (calculated with chicken):  193 calories, 8 g fat, 0 g saturated fat , 521 mg sodium, 17 g carbohydrate, 5 g fiber, 16 g protein.

 

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