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Easy Stir-Fry

Easy Stir-Fry

You can easily change the taste of this recipe simply by varying the vegetable content. I have chosen a blend of Asian vegetables and traditional, but please experiment and find out what your family likes best. I like to serve this over brown rice. If your family is migrating from white rice to brown rice, try substituting brown basmanti rice, which is available in many stores. It is milder than traditional brown rice. Safflower oil has a much higher smoke point than many oils and is an excellent choice for high-temperature cooking.

Ingredients

  • 1 sweet onion, slice and cut into larger segments
  • 2 cloves of garlic, chopped
  • 1/4 cup sesame or safflower oil
  • 8 ounces lean beef, boneless skinless chicken breast, or peeled uncooked shrimp
  • 1 can sliced water chestnuts, drained
  • 1 can bamboo shoots, drained
  • 1 cup bean sprouts (these are better fresh, but I think they are also available canned)
  • 1 cup broccoli florets
  • 1/2 cup carrot slices
  • 2 cups bok choy (or substitute green cabbage), chopped
  • 1/2 cup chicken or vegetable broth
  • 2 tsp. corn starch
  • 1 Tbsp. freshly ground ginger
  • 2 Tbsp. reduced sodium soy sauce, or to taste
  • cooked rice

Instructions

  1. Before you start to actually prepare the stir-fry, make the sauce by combining the vegetable broth, corn starch, ginger and soy sauce in a glass measuring cup. The corn starch will blend in much faster if the broth is hot. This way, it will be ready to pour over the finished stir-fry without overcooking the vegetables.
  2. Heat oil in a large skillet or wok over medium heat. Add the onions and garlic and saute for about two minutes. If you are using beef or chicken breast, slice it into 1/4 inch slices and add to the wok. Cook until meat is no longer pink. Add the vegetables and cook quickly; vegetables should still be crisp-tender and have a slight crunch. Pour the sauce over the dish and mix, making sure the vegetables are heated through. Serve immediately over rice.
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