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, a fine mesh strainer, and a serving dish.
  2. Get out small glass measuring cup, a small bowl, and a large frying pan.

STEP TWO – Cook the Rice

Ingredients:

1 ½ cups uncooked 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 to the pot and stir once.
  4. Reduce the heat to a simmer and cook covered for 20 minutes.
  5. Remove the pot from the heat and steam covered for 10 minutes.
  6. Fluff the rice with a fork and spoon into the serving dish.

STEP THREE – Cook the Vegetables

Ingredients:

2 tablespoons canola oil
1 large peeled carrot sliced into thin strips
1 large bell pepper sliced into thin strips
1 ½ cups broccoli cut into small pieces
½ medium peeled onion sliced into thin strips
1 tablespoon minced garlic
½ teaspoon fine sea salt
½ teaspoon ground pepper
¼ teaspoon grated fresh ginger

Instructions:

  1. In the large frying pan, heat the oil over medium-high heat.
  2. Add the carrot to the pan and cook for 3 minutes.
  3. Add the pepper, broccoli, and onion and cook for 3 minutes.
  4. Add the garlic, salt, pepper, and ginger, stir to incorporate, and cook for 1 minute.

STEP FOUR – Make the Sauce and Assemble

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 small glass measuring cup, whisk to combine the soy sauce, broth, and sugar.
  2. In the small bowl, combine the cornstarch and water.
  3. Add to the sauce and mix well.
  4. Slowly pour over the vegetables and stir until thickened.
  5. Add the sauce and vegetables to the rice in the serving dish.
  6. 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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