Master Recipe for Stir-Fry
- Use these proportions to create your own signature stir-fry dishes.
- 4 tablespoons canola oil, divided
- 1 pound vegetables, cut into 1-inch pieces (use a mixture, such as broccoli, mushrooms, and bell peppers)
- 1 pound meat/poultry/seafood, cut into 1-inch pieces
- 1 tablespoon minced fresh ginger
- 1 to 2 cloves garlic, minced
- Desired stir-fry sauce
Heat wok or large skillet over high heat. Add 2 tablespoons of the oil and heat until almost smoking. Add the vegetables and stir-fry 3 to 5 minutes. Remove from wok. Add 1 to 2 tablespoons more oil to the wok as needed; add meat and cook for 2 to 3 minutes. Add the ginger and garlic; cook and stir until the meat is almost done. Return veggies to wok and cook 1 minute to heat through. Stir in your choice of stir-fry sauce. Serves 4.
Black Bean Stir-Fry Sauce: Combine 11⁄2 tablespoons cornstarch and 1 tablespoon water in a small saucepan; stir until smooth. Stir in 1⁄4 cup black bean sauce, 3⁄4 cup low-fat/low-sodium chicken broth, 1 tablespoon minced fresh ginger, and 1⁄4 cup chopped scallions. Cook and stir until thickened (3 to 4 minutes).
Spicy Garlic Stir-Fry Sauce: Combine 1 tablespoon water and 1 teaspoon cornstarch in a small saucepan. Stir in 1⁄2 cup low-fat/lowsodium chicken broth, 11⁄2 tablespoons low-sodium soy sauce, 11⁄2 teaspoons chili garlic sauce, 1 tablespoon ketchup, and 1 tablespoon dry sherry or red wine. Cook and stir until thickened (3 to 4 minutes).
Thai Stir-Fry Sauce: Stir together 1 tablespoon water and 1 teaspoon cornstarch in a small saucepan. Stir in 1⁄2 cup low-fat/low-sodium chicken broth; 1 clove garlic, minced; 3 tablespoons Thai fish sauce or lowsodium fish sauce; 1 tablespoon honey; 1⁄2 to 1 serrano chile pepper, finely chopped; and 1 tablespoon lime juice. Cook and stir until thickened.