Stir Stir Stir Fry - Food and Health Communications

Stir Fry

A stir fry dish is so easy to make!

Brown rice - make it in the rice cooker or according to package directions using 1 cup of rice and 2 cups of water for 3 cups or about enough for 4 people (go 1.5 cups of rice and 3 cups of water if you have a heartier appetite). Rice should be done in 30 minutes and it can be cooking while you prepare and cook the stir fry below.

Here is the recipe for the stir fry (note - this is from our Video 25 ingredients, 15 meals - we are using roasted chicken from the first day that we roasted one):

1 tablespoon vegetable oil
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
1 cup chopped onion
1-1/2 cups chopped celery
1-1/2 cups chopped baby carrots
1 cup chicken broth
2 cups fresh spinach leaves
1 cup roasted chicken breast
1 tablespoon light soy sauce
Dash of sesame oil

Pour oil in large shallow pan or wok and heat lightly. Saute the garlic and ginger until nutty brown. Immediately add the onion, celery and carrots and saute briefly. Add the chicken broth and cover the pan. Cook until the vegetables are crisp tender. Add the spinach, chicken, soy sauce and sesame oil and reheat. Serve the stir fry over top of the cooked brown rice or fold in the brown rice and reheat and serve.

You can also add toasted sesame seeds, snow pea pods, broccoli, nuts, etc. to make this stiry fry more fun. And occasionally, instead of using the chicken, we like to use frozen shrimp - we get those on special in our grocery freezer - completely peeled, deveined and tail off - very easy.

Tip: Cook extra rice to use for another day! Sometimes we even freeze the extra rice - it is so easy to pull it out and use it in tacos, soups, more stiry fry dishes, etc.

Tip: Go easy on the soy sauce and use the reduced-sodium variety whenever possible. Did you know that the CDC just came out with a recommendation for almost 70% of the US population to lower their sodium intake to 1500 mg per day? We do have that info here. Read the article for free. Get a great presentation on low-sodium cooking here. And the CDC recommendation is here.

Enjoy! Comments and questions are always appreciated.

Judy Doherty

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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