Stir-fries are quick and easy meals perfect for busy weeknights. All you need is a variety of fresh vegetables, lean protein, rice or noodles and a flavorful sauce. Heat a few tablespoons of oil in a large skillet or wok over medium-high heat. Add diced onions, garlic and ginger and stir fry until fragrant, about 30 seconds.
Add sliced bell peppers, broccoli, carrots, cabbage and any other veggies you like. Stir fry until crisp-tender, about 5 to 7 minutes. Push the vegetables to the side and add diced chicken, shrimp, tofu or beef. Cook, stirring frequently, until the protein is nearly done, about 3 to 5 minutes for chicken and shrimp or 5 to 7 minutes for beef.
Mix the vegetables and protein together and add 3 to 4 tablespoons of stir-fry sauce. You can use bottled sauce or make your own with broth, soy sauce, rice vinegar or lime juice and spices like chili garlic sauce. Stir to coat and cook for 2 to 3 minutes until everything is hot. Serve over rice, rice noodles or quinoa.
A vegetable-packed stir fry with tofu is a healthy option for meatless Mondays. Extra-firm tofu works best for stir frying. Drain and pat dry, then cut into 1-inch cubes. Marinate in soy sauce, rice vinegar, grated fresh ginger and garlic for extra flavor. Stir fry the tofu with broccoli, bell peppers, cabbage, mushrooms, bean sprouts and water chestnuts.
For a Thai-inspired stir fry, use coconut milk, fish sauce, brown sugar, fresh cilantro and basil, chili garlic sauce and lime juice for the sauce. Add bell peppers, mushrooms, snap peas, cabbage and Thai chilies. Serve over rice noodles or rice.
Garnish your stir fry with scallions, sesame seeds, chopped peanuts or cilantro. A squeeze of fresh lime or lemon juice adds brightness. For extra protein, add edamame, diced ham or cashews.
Use a neutral-flavored oil with a high smoke point like canola, peanut or grapeseed oil. A wok is ideal for stir frying, but a large nonstick skillet will also work. Make sure not to overcrowd the pan, which causes steaming rather than stir frying. Cook the ingredients in batches if needed.
Stir fries are all about the vegetables, so choose a variety of crisp veggies in different colors. Zucchini, eggplant, spinach, bok choy, asparagus and corn are all great options. For extra nutrition, add diced tomatoes and stir in during the last few minutes of cooking.
