Basic Stir Fry

Stir frying is incredibly easy and such a great way to enjoy your fresh vegetables. Start by prepping your ingredients, so your veggies are at the ready. You can even chop everything a day ahead; I feel super organized when making another dish, and I chop extra veggies to have on hand for later.

Stir fry one vegetable, two vegetables, or any number of vegetables that you think will go well together; chop as you please and don't over-worry; most veggies get along just fine. However, they don't all cook the same. The bigger and "harder" the piece, the longer it will take to cook (e.g. carrots take more time than peas). Keep each prepared veggie in a separate bowl so that you can add them individually.

Real stir frying involves a wok, high heat, and quick action. But, again, don’t fret.

Cooking in a large skillet over medium-high heat will give you results that are very close, and it is the method I use in my recipes— because it’s reality for most of us. If you are using a wok and very high heat, cooking time will be shorter than what is listed below.

Basic Stir Fry Template for about 4 c. prepped veggies:

Chop, slice, shred, wedge-cut... whatever texture appeals to you and what seems best for the kind of dish you are making. Keep veggie sizes generally similar and each variety in a separate bowl.

Warm 1 Tbsp. high heat vegetable oil in a large skillet or wok. We like peanut oil, but I sometimes use olive oil, and find it's just fine. If you like, add a little minced/crushed garlic (1 clove), and onion (2-3 Tbsp.), and saute 30-60 seconds.

Then start adding prepared veggies– the crunchiest, such as carrots go in first. Saute 1-3 minutes, (depending on your chop size); next add medium-crunch veggies like radishes and broccoli stems, saute another minute. Then add soft-crunchers like broccoli florets, peppers, zucchini, kale. Last to go in will be delicate greens, peas. Cook just until veggies are crisp-tender, and greens are just-wilted. If you decide to add tomatoes, add them at the very end, basically just to warm them.

Season with salt and pepper at the end, or as you go along, to your taste.

Serving Ideas and Variations

· Over rice, pasta, noodles, quinoa, polenta, other grain

· Asian style -use peanut or sesame oil to cook, add a little grated/minced ginger at the same time as garlic, then season with hoisin, teriyaki, toasted sesame oil, tamari/soy sauce. Other great additions: mirin, miso, maple syrup, sriracha, red pepper flakes, toasted sesame seeds. A splash, drizzle or sprinkle of any of these is likely plenty.

· Add a little cream, Parmesan, cooked pasta-- and voile, you’ve got Pasta Primavera.

· For a soft, braised side dish, add 1/4 c. (+/-) vegetable or chicken broth and cover for 1-2 minutes at the end of saute time.

· Use as a wrap filling (with a sprinkle of shredded cheese if desired)

· Add some spice to veggies for fajita-style fillngs, such as cumin, chili powder

· Make Stir Fried Rice (see "Basic Stir Fried Rice" recipe)

· Add cooked seafood, poultry, meat, or tofu (good use of these leftovers too!)

Recipe created or adapted by Liz Talley, Urban Graze

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