Stir Fry

This colorful weeknight meal of sliced and sautéed vegetables served over a bed of fluffy rice is so simple and satisfying. An Asian-inspired sauce drizzled over top completes the dish.

STEP ONE – Preparations

  1. Get out a medium pot with a tight lid and a fine mesh strainer.
  2. Get out 2 small mixing bowls, a large frying pan, and a serving dish.

STEP TWO – Cook the Rice

Ingredients:

1 ½ cups rice (medium grain, jasmine, or sushi)
2 ¾ cups water
½ teaspoon salt
1 teaspoon canola oil

Instructions:

  1. Fill the medium pot with the water, add the salt and oil, and bring to a boil.
  2. Place the rice in a fine mesh strainer and run under cold water for 1 minute.
  3. Add the rice to the pot and stir once.
  4. Reduce the heat to low and cook covered for 20 minutes.
  5. Remove the pot from the heat and steam the rice for 10 minutes.

STEP THREE – Make the Sauce

Ingredients:

⅓ cup reduced-sodium soy sauce
¼ cup vegetable broth
¼ cup brown sugar
2 teaspoons cornstarch
2 tablespoons cold water

Instructions:

  1. In the 1st small bowl, whisk to combine the soy sauce, broth, and sweetener.
  2. In the 2nd small bowl, combine the cornstarch and water.
  3. Add the cornstarch mixture to the sauce and mix well.
  4. Set aside.

STEP FOUR – Cook the Vegetables

Ingredients:

2 tablespoons canola oil
1 large peeled carrot
½ medium peeled onion
1 large bell pepper
1 ½ cups broccoli
½ teaspoon fine sea salt
½ teaspoon ground pepper
1 tablespoon minced garlic
¼ teaspoon grated fresh ginger

Instructions:

  1. In the large frying pan, heat the oil over medium-high heat.
  2. Cut the carrot, onion, and pepper into long, thin strips.
  3. Cut the broccoli into small pieces.
  4. Add the carrots to the pan and cook for 3 minutes.
  5. Add the onions, peppers, and broccoli and cook for 3 minutes, stirring occasionally.
  6. Add the salt, pepper, garlic, and ginger and stir to incorporate.
  7. Slowly pour the sauce over the vegetables and stir until thickened.
  8. Fluff the rice with a fork and spoon into the serving dish.
  9. Top the rice with the vegetables and sauce and serve hot.

Recommended Serving Size: ¼ of stir fry

Exchanges: 2 starch, 1 veg, 1 fat

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Nourish is all about wholesome food preparation for those with disordered eating. Our mission is to provide delicious recipes anyone can make at home, along with education and support for individuals recovering from eating disorders and their caregivers.

14 thoughts on “Stir Fry

  1. To be honest: I like to buy the ready-made spicy sauces in the Asia shop and then buy the ingredients as stated on the package. But this is certainly not to be compared with your great recipe. In addition, your recipe does not contain glutamate …

    Liked by 2 people

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