So a few posts back, I explained formula cooking in a post about stir fry. Check out the earlier post for more detail and ingredient ideas.
Using the same protein and veggie options, I am giving you a different sauce option. I still used rice as the starch.
Tonight I used:
1/2 lb thinly sliced stir-fry beef (you could also choose chicken or shrimp)
2 cups broccoli spears
1 small red pepper, chopped
1 small yellow squash, cut in half and sliced into half moons
One small onion, thinly slice
1 cup sliced mushrooms
You may want to use a package of stir-fry vegetables, carrots, snow peas, bamboo shoots, water chestnuts, sprouts, green beans, green peas, or asparagus. I like to choose an assortment based on colors. Not only does the mix of colors look good on your plate, but it also provides diverse vitamins and minerals in your diet.
Cook the vegetables in little vegetable oil (about a tablespoon) in a large stir-fry pan or skillet, on medium heat. Start by cooking the tougher vegetables first and adding the softest veggies last. Add more oil if pan gets dry. Cook until tender.
Remove the vegetables to a bowl, while you cook the protein. You only want to heat fully-cooked shrimp or sliced rotisserie chicken or you may choose to fully cook shrimp, chicken or beef from scratch in the skillet.
For this sauce, you will need:
2 Tablspoons soy sauce
2 Tablspoons olive oil
2 Tablespoons balsamic vinegar
2 Tablespoons honey
1 clove minced garlic
1/2 teaspoon ground ginger
1/4 teaspoon pepper
A dash of salt
While the vegetables are cooking, put all the ingredients in a saucepan and heat on low heat. Use a whisk to incorporate ingredients. Continue cooking on low until sauce thickens slightly and reduced.
After everything is cooked, in the stir-fry pan or skillet add th protein, veggies, rice and starch. Mix well. You are now ready to serve your Garlic-Ginger Stir-Fry.
With a choice of to sauces, three proteins, and countless vegetable combinations, you could serve a different stir-fry once a week for a year!
Keep the ingredients for the sauces on hand. Most folks have a box of rice in the pantry. Then you can run by the store on the way home for the protein and fresh vegetables. This is a healthy, fast dinner you can serve your family. Enjoy!
For detailed times, please refer to my earlier post, Formula Cooking: Stir-Fry.