A stir fry is a really easy and delicious way to fill up with vegetables. You can eat the dish as is or, if you want to add carbs, you can serve it over rice or noodles.
Tips to superb stir frying:
- Use fresh ingredients. Unlike soup where you can get away with vegetables that have seen better days, a stir fry requires vegetables at their best.
- Peel, core, chop, dice, and slice all vegetables in advance. This dish cooks so quickly that you won’t have time to prepare them as you go.
- Use chicken, beef, or vegetable broth/bouillon rather than oil.
- Start with the vegetables that will take the longest to cook (onions, cabbage, green zucchini) and end with those that hardly need cooking (bean sprouts).
- Be creative. The wonderful thing about a stir fry is that you can use any vegetables that you want.
- ½ cup chicken broth
- 1 yellow onion, diced, or 1 bunch of green onions, sliced (or both if you love onions!)
- 2 tbsp. minced garlic
- 1 tbsp. minced ginger
- ¼ cup soy sauce
- ½ head cabbage, diced (I prefer napa cabbage but any cabbage is fine)
- 2 green zucchini, cut in half length-wise and sliced
- ½ lb. mushrooms, sliced
- 2 cups bok choy, chopped
- ½ lb. firm tofu cut into small cubes (optional)
- 2-3 cups bean sprouts
Sautéeing Tip: Many recipes call for onions, garlic and other spices to be sautéed in oil to release their flavours. I mix 2 tbsp. chicken broth powder and ½ cup of water as a replacement for oil. This mixture will thickens as the onion and garlic cook.
- Put ½ cup chicken broth (see tip above) in a wok or large fry pan (that has a cover) over medium to high heat.
- When broth is bubbling, add onion or green onions, garlic, and ginger.
- Sauté until onion is soft (add a little more broth if onion starts to stick).
- Add soy sauce, cabbage, zucchini, mushroom, and bok choy.
- Mix and cover for 1 minute, then mix and cover again (this allows the vegetables to cook by steaming)
- Continue until vegetables are soft.
- Add tofu, if desired, and mix well.
- Add bean sprouts as a top layer.
- Cover and cook for approximately 2 minutes. Sprouts should be hot but crunchy.
- Serve with a slotted spoon (you may have more liquid than you need).
- Salt your serving to taste or add more soy sauce.
For Weight Watchers: 0 points on both the Points and PointsPlus plan, unless you add tofu. If you do, calculate the total tofu points and divide by number of cups of stir fry you have made.