Stir Fry 3 Ways Makes 4 servings
Developed by Nicole Azurin, RDN, CDCES
Ingredients
Shrimp Stir Fry
Tofu Stir Fry
Chicken Stir Fry
Seasoning (for protein)
½ tsp ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos)
½ tsp ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos) 1 Tbsp corn starch 1 (14 oz) block of extra-firm tofu, pressed and drained of liquid 2 Tbsp extra virgin olive oil, divided 1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced 2 small carrots or 1 large carrot, sliced 1 small head of broccoli, cut into florets 2 stalks of celery, sliced into ½ inch pieces 1 yellow bell pepper * For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low sodium soy sauce (or, coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch ½ Tbsp sesame seeds ¼ cup thinly sliced green onions
½ tsp ground black pepper 1 Tbsp low sodium soy sauce (or, coconut aminos)
Protein
1 lb shrimp, peeled and de-veined (thaw if frozen)
1 lb of chicken, cut into 1 inch pieces
Oil
2 Tbsp extra virgin olive oil, divided 1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced
2 Tbsp extra virgin olive oil, divided 1 Tbsp minced ginger 3 cloves garlic 1 small onion, thinly sliced 2 small carrots or 1 large carrot, sliced 1 small head of broccoli, cut into florets 2 stalks of celery, sliced into ½ inch pieces 1 yellow bell pepper * For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low sodium soy sauce (or, coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch ¼ cup thinly sliced green onions ¼ cup cashew for garnish
Vegetables
1 cup snow peas 1 red bell pepper ½ cup water chestnuts 2 small carrots or 1 large carrot, sliced
* For convenience use 4-6 cups of either frozen stir fry vegetable mix or fresh pre-cut vegetable mix 2 Tbsp low sodium soy sauce (or, coconut aminos) 1 tsp toasted sesame oil ¼ cup water 2 Tbsp corn starch
Sauce
Garnish
½ Tbsp sesame seeds ¼ cup cilantro
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