Quick & Simple Stir Fry Template


Prep Time

15 minutes

Prep Notes

My family relies on quick one bowl dishes for dinner on a regular basis.  This stir fry format is a template to give you a list of ingredients to have on hand for a simple health meal that can be prepared in a dash of time.  Feel free to experiment with different combinations.  Make meal prep playtime!

Cooking Time

5 - 20 minutes

Yields

2 - 3 persons

Ingredients

Stir Fry Ingredients:
  • 8 oz. of your choice Chicken, Beef, Pork, Shrimp or Tofu 
  • 2 TBL seasoned Olive or Coconut oil. Add meat to sauté’
  • Sweet Potato
  • Asparagus
  • Red or White Onion
  • Whole Garlic Clove
  • Carrots
  • Snap Peas
  • Rough Chopped Greens: any combination of Kale, Spinach, Mustard Greens, Beet Greens, Turnip Greens
  • Fresh Herbs: base selection on personal preference: Rosemary, Oregano, Basil, Chives, Sage
  • Zest of Lemon
  • Salt & Pepper to taste
  • Starch Choice if desired:  Quinoa or Brown Rice
  • Additional spices:  Cumin, Curry

Directions

First:
  • Slice meat into strips and set aside
  • Chop all vegetables into bite sized pieces and set aside
  • Rough chop greens selection and set aside
Second:
  • Heat oil in a heavy bottomed skillet or wok
--- Once oil is hot and shimmery, add meat to begin to brown.  This will only take 3-4 minutes, at the most.
  • Add all hard vegetables and simmer for 3-4 additional minutes over medium high heat.  Stir often
  • Just as the above ingredients have begun to soften, add greens, herb mixture and lemon zest.  Allow to cook just to wilt the greens.  Remove from heat.  Serve warm either plain or over a 1/2 Cup of cooked Brown Rice or Quinoa.

Notes

  • A meal such as this pairs nicely with a plate of fresh fruit sprinkled with cinnamon and drizzled with honey.  Stevia powder can easily be substituted for honey.
  • For best flavor year round use organic vegetables.  If you have access to local farmer's markets eat what is in season.
  • For a vegetarian version garbanzo beans, black bean, or sprouted seeds add a wonderful twist.

Credit

Mary's Home Kitchen