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Simplifying Last Minute Meals: Stir Fry

How many evenings have you stared into the kitchen, trying to think of something to cook for dinner, conscious of how many times you have already gone out to eat this week? Or you just don’t feel like eating what you had planned? Or perhaps you forgot to take something out of the freezer in time?

All these scenarios are very common in my home. Mix in our busy schedules, and I find myself more often than not abandoning the plans I have put together.

Before I started heavy-duty menu planning, I had a good standby that I returned to this week: stir fry. It is easy to put together with ingredients you keep on hand, is nutritious, filling, and quick.

The Basics of Stir Fry

In stir frying, you will quickly cook vegetables and meats that have been cut very thin. Using seasonings, a little bit of oil and heat, you will lock in flavors.

Equipment for Stir Fry

To cook stir fry, you just need a large frying pan with a lid. You can also get a wok (a large pan with sloping sides) at many stores. This is nice, but not necessary.

Basic Ingredients For Stir Fry

Veggies. Fresh or frozen veggies work well for this. I usually use broccoli, corn, peas, carrots and onions. The first three are always in my freezer, and the second always on hand as well.

Oil. You will need an oil that will stand up to the high heat of stir fry. I prefer safflower, but a good vegetable oil will work.

Broth. This is for making a sauce and steaming veggies. I use chicken, but veggie broth or plain ol’ water will work, too.

Optional: Meat. I will usually throw in some chicken breast, shrimp, or leftover meat. The chicken breast and shrimp are always in the freezer, and can be quickly thawed. Slicing partially frozen chicken breast into thin strips is much easier than slicing defrosted meat!

Optional: Rice or Noodles. These ingredients must be cooked before adding to a stir fry, but are a great way to use up leftovers.

How to Assemble A Stir Fry

Putting together a stir fry is very easy.

1. Heat your oil. Get your oil nice and hot.
2. Add non-powdered spices. Adding fresh spices, like garlic, will infuse the oil with the flavor.
3. Cook long-cooking meat. If your meat isn’t pre-cooked (such as chicken breast), cook it now, in small batches, stirring frequently. This does not need to be done if you are using shrimp, as they can steam as you cook the veggies. When the meat is cooked, remove it from the pan and keep it covered.
4. Cook the crispy veggies. Stir fry fresh veggies like carrots, and onion.
5. Cook the soft veggies. Next add the soft fresh veggies, like mushrooms or tomatoes.
6. Add your liquid. Put in your liquid. Push the veggies off to the sides of the pan.
7. Add your frozen veggies. Dump these right into the liquid and cover. Steam for about two minutes.
8. Add your meat back in. This is to re-heat it.
9. Add noodles or rice. Put these in to reheat them.

When this is done, you can add any additional seasonings or soy sauce. Put on your plates and enjoy!

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Photo by phil_g

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