Tuesday, February 7, 2012

An Ode to Stir-Fry


There are so many things that I enjoy about stir-fry.  This week’s post is not featuring an overly fancy gourmet recipe but instead pays homage to a winner meal every time:

An Ode to Stir-Fry
Oh stir-fry, how I love thee so. With your chameleon like qualities, you help me adapt whatever veggies I have on hand or what I can find in season.
            (This time I happened to have fresh carrots and frozen peas so that is what went in this stir fry, but next time it could be mushrooms, green beans, any type of cabbage, onions, broccoli, etc.)

You care about my health and pocketbook, allowing me to pack in lots of vegetables and include less meat without ever leaving me feeling jipped.  
(This time I used frozen shrimp that had already been shelled, deveined and cooked. I ran the frozen shrimp under warm water to thaw, popped the tails off and tossed in the stir fry at the end. Certainly small bits of pork, beef, chicken or tofu could be added instead.)

You are considerate of my time, helping me to prepare dinner in a flash. Once the rice is cooked, the dish comes together in literally a few minutes!
(I personally think it is worth the time to use regular long grain rice instead of quick cook rice. If you are in a rush, try making buckwheat udon noodles- they cook up super fast!)

You make eating fun, begging to be enjoyed with chopsticks, and in so doing helping me to eat slower and therefore not overeat.

You help bring peace to my home. When making stir fry the whole family is happy!

Stir Fried Rice: 
1 Tbsp oil (I like to sauté in sesame seed oil to give that distinct Asian flavor. I also used a drizzle of ginger oil for an extra flavor boost.)
1 Tbsp. fresh chopped garlic & ginger (always add fresh grated ginger and garlic- so worth the flavor and health benefits)
1 cup diced vegetables (I used 1/2 cup diced carrots (Yellow Wood Farms & 1/2 cup frozen peas)
1 egg, beaten (Dry Dock Farms)
1/2 cup protein choice (shrimp, small bits of beef, chicken, pork, or cubed extra firm tofu)
3 cups cooked rice (Martin Rice)
2 Tbsp. tamari soy sauce (I recommend using tamari which has a richer flavor than regular soy sauce)
1 tsp. garlic powder
1/2 tsp. sugar
1/4 tsp. white pepper
1 Tbsp. toasted sesame seeds (adds a little crunch and extra boost of nutrition)

1. Heat oil in skillet or wok; toss in garlic and ginger, saute for about 1 minute.
2. Add chopped veggies of choice, cook until crisp-tender, about 5 minutes.
3. Move veggies to side, add egg, scamble; add shrimp or cooked bits of meat, then add cooked rice. Stir to combine.
4. Mix together soy sauce, garlic powder, sugar and white pepper. Mix into vegetable and rice mixture. 
5. Top with toasted sesame seeds and serve.


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