The weather is changing to cool and breezy. The air is fresh again, and Harvest Home Farmer’s Markets are filled with vibrant produce, including carrots, broccoli, peppers, corn, squash, and ripe tomatoes! All ripened in the summer sun and just picked by our local farmers. Try using local veggies instead of store-bought veggies in your favorite recipes. Wait until you taste the difference: Amazing! Plus, it offers healthier nutrition!
Can’t decide what veggies to buy? Try Stir-fry cooking with any veggies you like: quick, easy, and healthy. Chop up veggies, cook them quickly, add meat, and add a sauce. In less than half an hour, a delicious dinner! Veggies stay crisp and keep more nutrients. Change the taste with the sauce you use. (See recipes below)
The Recipe is as Easy as 1, 2, 3, 4
Ingredients:
½ pound of chicken, beef, pork, or tofu (protein), cut into thin strips or bite-sized cubes
2 pounds of veggies cut into bite-sized pieces
1 Tablespoon flavoring like garlic, ginger, or shallots
2 Tablespoons of fresh or 2 teaspoons of dried herbs
Instructions:
Get Ready: Cut ingredients and place them next to the stove in small bowls. Heat a wok or frying pan to blazing hot.
Start cooking: Carefully add 2 Tablespoons of olive oil
Adding ingredients: Do not overload the pan. Cook in batches if needed
Add the meat or protein; brown on both sides. Make sure protein is thoroughly cooked. Remove and set aside
Add denser vegetables like carrots and peppers first; cook for about 2 minutes. Keep stirring. Add the softer veggies (onions, squash). Cook another 1 minute or two. For crisp, crunchy veggies, cook for another minute. For softer veggies, cook longer.
Add the meat back into the pan
Add flavorings like garlic or ginger and cook for another minute
Add the herbs and cook until you can smell them, about a minute or less.
Add the sauce you want and stir to coat everything. That’s it! Delicious with brown rice.
Stir and Serve
Recipe: Global Stir-Fry Flavors
INGREDIENTS
Stir-fry cooking is used around the world. The difference is in the sauce. Add the sauce after the ingredients are cooked & heat on medium for 2 minutes
A Taste of China :
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved.
Add 2 Tablespoons low sodium soy sauce, 1 teaspoon sugar & 1 teaspoon of rice wine vinegar
Make it Caribbean:
Add some pineapple & raisins to your stir-fry
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved
Add grated ginger root, 1 teaspoon of rice wine vinegar, and 1 ½ teaspoons of soy sauce.
OR
Add a couple of tablespoons of sofrito to the chicken broth/corn starch mixture.
Thai Peanut Sauce:
2 Tablespoons of creamy peanut butter
2 Tablespoons of rice vinegar
2 Tablespoons of soy sauce
1 Tablespoon brown sugar
1 teaspoon garlic powder
1/8 teaspoon ground ginger
Want a spicier, hotter sauce?
Add a little Sriracha or curry!
Tips & Tricks:
Cooking Tips & Tricks
Oil: Use peanut or canola rather than olive oil for hotter, faster cooking
Mix broth and cornstarch before adding to stir-fried veggies. It keeps the sauce from lumping
If you have leftover veggies, add them to your stir-fry. Heat them before you add, so they are not overcooked.
Use lots of greens in your stir-fry. Add in the last few minutes. They are loaded with vitamins & minerals for a healthier you.
Serve over brown rice for a healthier and tastier meal. Brown rice has more fiber and nutrition, and it adds a slightly nutty flavor and a bit of crunch.
More additions for extra taste:
Corn off the cob adds crunch and gives you fiber to aid digestion, plus B & C vitamins and magnesium
Nuts like walnuts, almonds, or pecans add flavor and health. They contain healthy fats that actually help lower cholesterol.
Chickpeas or black beans added to a stir-fry can give your meal a whole different flavor and texture. Both add protein & fiber.
A meatless meal that saves $$$!
