Good and Easy Stir Fry
Allison McDaniel, contributing editor
Stir-fry is one of the easiest and fastest dishes I know. Not only is it tasty, but it is super healthy and can be customized to fit whatever ingredients you have on hand and if you just happen to be out of brown rice, toss in some buckwheat noodles for a healthy alternative. This recipe is a good way to get your kids to eat veggies they might not ordinarily like.
You can do this in two parts to make preparation easier. The night before, chop the vegetables and buy cleaned and de-veined shrimp or lean chicken breasts. Not only is this a quick dinner option, but it is also a great lunch fare for both parents and kids.
So get your kids together and wash those hands. It’s time to get in the kitchen.
Yumi!
Shrimp w/ Vegetable Stir Fry
Ingredients:
- ½ lb. shrimp, cleaned and deveined or
- ½lb. chicken breast cut into chunks
- 1 each, yellow squash, zucchini, julienned
- 3-4 scallions, chopped
- ½ each yellow, red, green and yellow bell pepper, julienned and cut in half
- 3 small carrots, peeled and julienned
- ½ lb. snow peas
- 2 tbs. fresh ginger, peeled and grated
- 3 cloves fresh garlic, minced
- 1 tbs. grated fresh orange peel
- 2 tbs. corn starch
- 3 tbs. soy sauce
- ½ c. orange juice
- ½ cup water
- 4 tbs. brown sugar or honey powder
- 2 tbs. sesame oil
- 4-5 tbs. olive oil
Technique:
Prepare vegetables by washing and cutting up as directed. Clean shrimp and set aside. Mix ingredients for sauce by combining water, orange juice, soy sauce and orange peel.
Heat a large wok until very hot; add half of sesame and olive oil to pan. Add shrimp and sauté until just pink. Remove shrimp. Heat wok a little and add remaining oil. Add scallions and sauté for 1 minute. Add carrots, squash, zucchini; sauté for 1 minute. Add remaining vegetables including garlic and ginger; sauté. Add shrimp to mixture and stir. Lower heat to low. Add sauce and stir into shrimp and vegetables. Cook until sauce thickens. Serve over brown rice.
