STIR-FRY: YOUR
15-MINUTE MEAL SOLUTION
– By Suzanne Soto-Davies
W ant to make something quick, easy, and healthy? Yes
that’s right, make a stir-fry!
A stir-fry is the perfect solution when you just have bits and
pieces of veggies, left-over chicken, or maybe no protein at
all but there’s a can of beans in the pantry… Maybe you have
left-over rice or some noodles – any kind will do. Stir-fry is
also a fantastic way to get a large load of vegetables into your
diet – and we all sure need to eat more of those!
The ingredient possibilities are endless, and there’s much
more you can have at hand for making a large variety of stir-
fry depending on what you feel like having, or the type of
protein you wish to make. For example, pineapple chunks
and a honey drizzle go very well with shrimp, sweet & sour
Thai sauce for chicken, Hoisin sauce for beef, and you can
sprinkle in some leftover cashews, frozen peas, lemon or lime
rind/juice for acidity, and so on.
The goal is to empower you to throw anything you have left-
over in the fridge into a deliciously colourful and flavourful
pan, and not worry about having a whole pantry with pre-
made/store-bought sauces – you don’t need them and many
are high in sugar, salt, and preservatives.
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Plus, to make a stir-fry delicious you really don’t need a
recipe as long as you know how to make the basic sauce:
Basic Stir-Fry Sauce
- 1-2 Tablespoons of nonGMO Tamari soya sauce
- 2 cloves of garlic, finely chopped
- pepper to taste (or hot sauce, if you’re feeling it!)
- a sprinkle or two of salt to taste (if you haven’t added
it to your veggies while cooking)
- couple of squeezes of lime juice
We find the use of cornstarch unnecessary, as the noodles
or rice will do a fine job absorbing the flavours on their own
– however, if you prefer a thicker sauce you may use it.
Once you have mastered the basic stir-fry sauce, you can
begin to add more specialty ingredients to experiment with
flavours: Mushroom soya sauce (delicious but harder to find),
honey, brown sugar, chili peppers, wine or sherry, rice vinegar,
pineapple juice, peanut butter.