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Recipe:
Stir
Fry
A delicious meal full of
whole food nutrition. For the highest nutritional value, don't overcook
the vegetables! |
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What you'll need:
Meat (or not)...
Your choice
of lean beef, chicken, pork, tofu, or just the vegetables.
Olive
Oil
Lots of your favorite vegetables...
fresh garlic, bell
peppers of different colors, onions, celery, tomatoes, mushrooms, carrots,
etc.
Savory Sauce...
We like to use a blend of spicy
barbecue sauce, teriyaki sauce, and worchestershire, as well as a cube of,
in this case, beef bullion... use chicken, or vegetable bullion as
appropriate.
Rice...
Basmati, wild rice, brown or white
rice.
| This time we chose "Eye of the
Round Steak", typically a very lean meat. |
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| These are for the sauce: |
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| First, trim any excess fat from the
meat. |
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| Then, in the case of beef, slice it into 1/8 inch
slices, diagonally across the grain. |
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| Here you can see the vegetables that we're going to
use. |
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| Put your meat into a pan with a little bit of olive
oil. |
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| Always start your stirfry with the vegetables that
will take the longest to cook. Chop them so that they are good-sized chunks.
You can see that we've put in the baby carrots first. |
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| Then we add the onions, and garlic... Usually I'll put
the freshly cut garlic in the oil while the pan is heating so that it has an
opportunity to release it's flavors directly into the oil. |
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| When chopping your celery, do so at an angle, and
remember not to slice it too thin... you want to have decent sized chunks that
can be bitten into. |
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| To clean your bell peppers, cut them in half, pull out
the seed cluster, and rinse them off... always rinse your vegetables before
cooking them to remove any pesticide residue that might still be
there. |
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| Remember, nice large chunks. |
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| Put everything in the pan together, and keep it good
and hot... you want to FRY the ingredients, not to boil them. |
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| Put the tomatoes in last, since they'll cook the
quickest. |
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| Now, add about 1/4 cup of barbecue sauce, along with
the bullion... |
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| Then about 1-1/2 tablespoons of worchestershire
sauce... |
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| and about 3 tablespoons of teriyaki |
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| Then mix it all up again, and let it get
hot. |
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| Since this dinner doesn't take very long, start your
rice before you add the vegetables to the meat in the stirfry so that it will
be ready when the stirfry is done... you don't want your veggies to cook too
long, and end up mushy...stirfry veggies should be a bit crunchy. |
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| Once everything is hot, serve it up on a bed of rice,
and enjoy! Note: Here we are using white rice, however brown rice is much
healthier. |
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Search the web for more
nutrition information
and
healthy recipes:
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