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Stir-Fry Veggies (pdf)
- Include any vegetables that you like. Wash, peel as needed and cut into bite-size pieces (about ½-inch cubes). Even-sized pieces helps them cook at the same rate. Crush or thinly slice garlic. Prepare vegetables before you start frying.
- Vegetable ideas: Onion, celery, carrot, broccoli, zucchini, cauliflower, mushrooms, soft-shelled peas, peppers, green beans, tomatoes, corn, asparagus, spinach.
Heat 1–2 Tablespoons of oil in a non-stick frying or sauté pan on medium high heat for 1–2 minutes, until hot, but not smoking. Always start with the garlic, then add the vegetables that require longer cooking time first. Cover and cook for 2–3 minutes, stir, then add the next bunch of vegetables.
Longest cooking time: Onion, carrot, celery, cauliflower
Medium cooking time: Green beans, peas, corn, broccoli, zucchini
Shortest cooking time: Mushrooms, peppers, tomatoes, asparagus, spinach
After everything has been added, reduce heat to medium low, add seasonings, cover and let cook another 2–3 minutes or until the vegetables are as tender as you prefer.
To season: Add small amounts (½–1 teaspoon) of seasonings to start, then taste and add more as needed.
Seasonings to Consider
Balti (Penzey's): A mild curry flavor, with a little kick. Good alone, or with a little salt.
Basil: Use with a little salt and pepper.
Cumin and coriander: Usually used together. They have a Middle Eastern flavor. You might want to add pepper or paprika.
Herbes de Provence: A combination of herbs, including basil. Use with salt and pepper.
Turmeric: Mild taste, turns food a golden color. Good with cumin and coriander, or with basil.
Paprika: Adds a red color and peppery flavor. Can combine with basil, or salt and pepper.
To Make a Sauce
Combine 15 ounces of reduced sodium chicken, beef or vegetable broth and 2 Tablespoons of cornstarch until dissolved. Add the broth/cornstarch mixture to stir-fry and stir gently until sauce thickens. Commercial sauces come in a variety of flavors - such as Teriyaki, Sweet and Sour and Oyster - but are often very high in sodium (up to 500 mg sodium per Tablespoon).
Nutritional content will vary based on the type and amount of vegetables.