The Only Stir-Fry Recipe You Need

By: Carolyn Malcoun  |  Friday, February 12, 2016

On my seemingly endless journey to get back to a healthier weight, I'm trying to focus on eating more vegetables. Loading up a meal with veggies lets me eat a bigger portion size without adding a lot of calories, so I can still feel satisfied.

Watch:How to Eat More and Still Lose Weight

Stir-fries are one of my favorite ways to make this mantra a reality. I turn to stir-fry recipes on busy weeknights for a quick and healthy dinner that the family will actually eat-even my 3-year-old. Stir-fries are super-adaptable. Plus, I'm a veg head and CSA junkie, so I can often whip up a stir-fry just by digging around in my fridge. But the best part is that they come together start-to-finish in 30 minutes and only require one pan, so I can still have dinner on the table fast without a ton of dishes to do.

To round it all out, I typically fire up my rice cooker the second I walk in the door or cook some brown-rice noodles or quinoa to soak up all the delicious sauce. All we need is the bottle of sriracha and we're ready to eat.

Here is a foolproof stir-fry recipe formula to help you get a delicious meal on the table in the time it takes my 3-year-old to set the table.

THE FORMULA:

 

1. Make Your Sauce

Stir-frying is a technique that can cross ethnic divides. Pick a flavor profile and whisk up one of these stir-fry sauces before you prep your protein and veggies. Then park it next to your stove. Here are two delicious stir-fry sauce recipes to try:

Gochujang Stir-Fry Sauce gives you Korean street-food flavor in a flash.

Mojo Stir-Fry Sauce is a Caribbean-inspired herb and citrus blend.

 

2. Prep Your Ingredients

Stir-fries cook up in a flash, so have all the ingredients prepped and next to the stove before you turn on the heat. Pick a protein and some vegetables. You can vary the the ingredients according to what's in your fridge and freezer or what combinations your family prefers.

Protein: Cut 1 pound of your chosen protein source into 1- to 2-inch pieces.

  • Boneless, skinless chicken breast or thighs
  • Boneless pork chops or pork tenderloin
  • Flank or strip steak
  • Scallops
  • Shrimp
  • Baked tofu

Longer-Cooking Veggies: These vegetables require a little more contact time with the wok than their quicker-cooking counterparts (see below). Pick at least one from this group, peel (if desired) and cut into 1/2- to 1-inch pieces. Aim for 3 to 4 cups total.

  • Asparagus
  • Broccoli
  • Carrots
  • Cauliflower
  • Eggplant
  • Parsnips
  • Peppers
  • Turnips

Quicker-Cooking Veggies: These veggies are softer and more tender so they only need a few minutes of cooking time to be the perfect texture. Pick at least one from this group and cut into 1- to 2-inch pieces. Aim for 3 to 4 cups total.

  • Mature or baby bok choy
  • Green or red cabbage
  • Corn (kernels or baby)
  • Green beans
  • Mushrooms
  • Snow or snap peas
  • Kale, spinach, chard or collards
  • Tomatoes

 

3. Get Cooking

Heat a 14-inch flat-bottom carbon-steel wok over high heat. You'll know it's hot enough when a bead of water vaporizes within 1 to 2 seconds of contact. Add 1 tablespoon oil and swirl to coat. Add the protein and stir-fry until just cooked, 2 to 4 minutes. Transfer to a large plate.

Don't Miss: Everything You Need to Know About Woks

 

4. Add Veggies, Batch 1

Swirl in another 1 tablespoon oil, then add the Longer-Cooking Veggies. Stir-fry for 2 minutes.

 

5. Add Veggies, Batch 2

Swirl in 1 more tablespoon oil; add 3 cloves minced garlic and the Quicker-Cooking Veggies. Stir-fry until the vegetables are tender, 2 to 4 minutes more.

 

6. Mix & Serve

Return the cooked protein and the sauce you mixed up to the wok. Cook, gently stirring, until well-coated and hot, 1 to 2 minutes.

Want a little more guidance? We created 4 perfect combos into sizzling stir-fry recipes for you to try: