Super Stir Fry

Prep Time:

20 min

Cook Time:

20 min

Serving Size:

2 cups

Serves:

Ingredients

Choose 5 vegetables (1/2 cup each):

Onion

Peppers

Broccoli

Mushrooms

Celery

CarrotsSquash

Zucchini

Cauliflower

Choose 1 starch (1 cup cooked per person):

Brown or white rice

Whole-wheat spaghetti noodles

Rice noodles

Other ingredients:

1/4 cup Stir-Fry Sauce (see recipe below)

1-2 tablespoons vegetable oil

Stir Fry Sauce (makes 1/2 cup):

2 tablespoons beef bouillon

2 teaspoons apple cider vinegar

1 teaspoon dark molasses

1/8 teaspoon ground ginger

1 teaspoon garlic powder

1 cup cool water

2 tablespoons cornstarch

Dash of black pepper

In advance:

For the Stir Fry Sauce, combine all ingredients in a saucepan and boil gently, uncovered for 5 or more minutes until sauce is reduced to 1/2 cup. When cooked, pour into a lidded jar and keep in the refrigerator. Stir before using.

For the stir-fry:

Wash and chop selected vegetables into small, evenly sized pieces.
Heat vegetable oil over high heat in a 10-inch frying pan, electric skillet, or wok.
Keeping the heat high, add vegetables to the pan in order of firmness- harder foods first and ending with the softest foods.
Toss vegetables during cooking to keep them from sticking to the pan. When stir-frying, vegetables should still be crisp and retain their bright color.
Add 1/4 cup Stir Fry Sauce to the pan. Stir-fry until all vegetables are thoroughly coated. Serve with starch of choice.