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7 Steps to Creating a Summer Stir-fry

Are you looking for a delicious, quick and easy meal idea? Enjoy a delicious stir-fry made with a variety of colorful seasonal summer vegetables. Check out what's available at your grocery store, a farmers market or your own garden. In-season fresh vegetables are at their best quality and, often, best price. When you make a stir-fry, you do not heat up your oven, so your kitchen will stay cooler, too.
7 Steps to Creating a Summer Stir-fry

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1. Choose a protein.

  • 1 pound chicken, beef, pork or tofu (soy curd) cut in small, bite-sized pieces for uniform cooking

2. Marinate protein in one of the following:

  • 3 to 4 Tbsp. soy sauce or teriyaki sauce, reduced sodium
  • 3 to 4 Tbsp. chicken broth
  • 3 to 4 Tbsp. apple juice

3. Prepare produce.

  • 1 onion, cut into wedges
  • 1 to 2 cloves garlic, minced
  • 2 c. seasonal fresh vegetables (broccoli, green beans, sliced carrots, snap peas, bell peppers, summer squash, zucchini) or substitute frozen stir-fry vegetables

4. Make a sauce and a glaze.

  • Sauce: ¼ c. chicken broth, ¼ c. soy sauce, 1 to 2 tsp. sugar, 2 to 4 tsp. vinegar
  • Glaze: 2 tsp. cornstarch plus 2 Tbsp. water or chicken broth

5. Cook the meat.

  • Turn skillet on high, add 1 Tbsp. oil and half of the protein. Stir-fry until fully cooked, about two to three minutes. Transfer to bowl and cover. Stir-fry the remaining protein.

6. Cook the veggies.

  • Add 2 Tbsp. oil. Stir-fry onion until tender, add garlic, then remaining vegetables. Cook the vegetables to the desired tenderness.

7. Combine the ingredients.

  • Return the meat to the pan with the veggies. Add sauce and stir gently until everything is coated evenly.
  • Stir in “glaze” and stir-fry until the sauce in the pan is glossy and thickened.
  • Serve immediately over brown rice or whole-grain noodles.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise June 2015 newsletter (PDF)

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