How-To: Step by Step Stir Fry

Makes 4 servings

Stir fry is usually made with five ingredients:

- Vegetables
- Meat
- Whole grain
- Sauce
- Seasoning

Choose a protein and fresh or frozen vegetables you have on hand for a delicious, budget-friendly meal.

Use these ingredients to make your Stir Fry:

Vegetables (2-3 cups total, any combination of fresh or frozen you have)
- Bell Pepper, sliced
- Carrots or celery, sliced
- Green beans or sugar snap peas, trimmed
- Mushroom, sliced
- Onion, sliced
- Zucchini or yellow squash, sliced
- Cabbage, thinly sliced

Meat (1 pound, trimmed & cut into bite-size pieces)
- Boneless, skinless chicken breasts or thighs
- Sirloin or flank steak
- Stew meat
- Pork tenderloin or boneless pork chops

Protein
- Eggs (2-4) cracked and scrambled

Seasoning (1 Tablespoon)
- Minced garlic
- Minced fresh ginger (or 1 ½ teaspoon ground ginger)

Sauce (1 recipe)
- Peanut sauce
- Spicy soy sauce
- Lemon stir fry sauce

Whole Grain (1 cup dry)
- Brown rice
- Whole grain couscous
- Instant barley
- Whole grain pasta

DIRECTIONS

1. Wash your hands well with soap and warm water for at least 20 seconds.
2. Cook whole grains according to package directions
3. Wash fresh vegetables and slice if needed
4. Thaw frozen vegetables and drain
5. If using onion and garlic, peel and slice the onion, and peel and mince the garlic
6. Cut meat into bite-size pieces
7. After handling raw meat, wash your hands well with soap and warm water for at least 20 seconds
8. In a large skillet heat one Tablespoon oil
9. Add meat (chicken) and stir occasionally until browned and cooked through, about 5-6 minutes
10. Transfer cooked meat to a plate
11. Add vegetables to skillet
12. Start with harder vegetables first (bell pepper & onion)
13. As they begin to soften, add the softer vegetables (yellow squash & zucchini)
14. Continue cooking until the vegetables are softened, about 10 minutes total
15. Add garlic and stir until fragrant, about 15 seconds
16. Add sauce mixture and heat until sauce thickens, about 1-2 minutes
17. Add meat
18. Serve over a whole grain