Vegetable Stir-Fry Recipe | Quick and Healthy

Description:

A Vegetable Stir-Fry is a vibrant, healthy, and quick meal made by stir-frying fresh vegetables in a savory sauce. This dish is customizable with any vegetables you have on hand, making it a great choice for a nutritious, low-calorie meal. Packed with fiber, vitamins, and antioxidants, this stir-fry is light yet filling. Whether served over rice, noodles, or on its own, it’s the perfect dish for busy weeknights or meal prep.

Origin:

Stir-frying is a traditional cooking method that originated in China and spread across Asia. It involves quickly cooking ingredients in a hot pan or wok with a small amount of oil. This cooking method preserves the nutrients in vegetables and enhances their flavor, making stir-fries popular in many Asian cuisines. Over time, the stir-fry method has been adapted to various cuisines worldwide.

Ingredients (Serves 4):

For the Stir-Fry:

• Mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas, mushrooms, zucchini): 4 cups (400-450 g)
• Extra-virgin olive oil or vegetable oil: 2 tbsp
• Garlic (minced): 2 cloves
• Ginger (grated): 1-inch piece
• Green onions (sliced): 2 stalks (optional, for garnish)

For the Sauce:

• Soy sauce (low-sodium): 3 tbsp
• Sesame oil: 1 tbsp
• Rice vinegar: 1 tbsp
• Honey or maple syrup: 1 tbsp
• Cornstarch: 1 tsp (optional, for thickening)
• Water: 2 tbsp

Optional Protein Add-ins:

• Tofu (cubed): 1 cup (firm or extra-firm)
• Chicken breast (thinly sliced): 1 lb (450 g)
• Shrimp: 1 cup (about 200 g)

Instructions:

Step 1: Prepare the Vegetables and Protein

1. Chop the Veggies: Cut the vegetables into bite-sized pieces, making sure they cook evenly.
2. Prepare Protein (Optional): If you’re adding protein, either cube the tofu or slice the chicken thinly. For shrimp, just peel and devein them if necessary.

Step 2: Make the Sauce

1. In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, honey (or maple syrup), cornstarch (if using), and water. Set aside.

Step 3: Cook the Protein (Optional)

1. Heat the Oil: Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Cook Protein: If using tofu or chicken, cook until browned and cooked through (about 5-7 minutes for chicken, 5-6 minutes for tofu). Remove from the pan and set aside.

Step 4: Stir-Fry the Vegetables

1. Stir-Fry the Veggies: In the same skillet or wok, add the remaining tablespoon of oil. Add the garlic and ginger and sauté for 1-2 minutes until fragrant.
2. Add the Vegetables: Add the vegetables and stir-fry for 4-5 minutes, or until tender but still crisp. If you want the vegetables softer, cook for an additional 2-3 minutes.

Step 5: Add Sauce and Protein

1. Add the Sauce: Pour the sauce over the stir-fried vegetables and stir to coat evenly. If the sauce is too thin, add a little more cornstarch dissolved in water to thicken it.
2. Combine Protein: Add the cooked protein back to the pan, and stir everything together. Cook for another 2-3 minutes until the sauce is heated through.

Step 6: Serve

1. Serve: Garnish with sliced green onions (if desired) and serve over rice, noodles, or on its own.

Tips for Success:

• High Heat: Stir-fry quickly over high heat to preserve the texture and nutrients of the vegetables.
• Prep Ahead: Chop vegetables and prepare the sauce ahead of time for a quicker meal.
• Customize Vegetables: You can use any vegetables you have on hand such as bok choy, cabbage, or spinach.
• Adjust the Sauce: Taste the sauce and adjust it to your preference by adding more soy sauce for saltiness, honey for sweetness, or vinegar for tanginess.

Recommendations:

• Storage: Leftover stir-fry can be stored in an airtight container in the fridge for up to 3 days.
• Pairing: Pair this stir-fry with a side of jasmine rice, brown rice, or quinoa for a wholesome meal.
• Spicy Option: Add a few chili flakes or a dash of sriracha to the sauce for a spicy kick.

Nutrition (Per Serving):

• Calories: ~200 (without protein)
• Protein: 5 g (with tofu or chicken)
• Fat: 10 g
• Carbohydrates: 20 g
• Sugar: 8 g
• Fiber: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg (if using tofu or vegetables)

Vegetable Stir-Fry is a versatile, quick, and healthy dish that’s perfect for a light lunch or dinner. With vibrant vegetables and a savory sauce, it’s a flavorful meal that can be tailored to your preferences.