Stir Stir Stir Fry

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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.

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