Stir Fry Templates Basic Stir Fried Rice Basic Asian-Style Stir Fry

1 Tbsp. light olive oil (or sunflower oil) Warm 1 Tbsp. sesame (or olive) oil in a large skillet. Put in a little minced/ 1 clove garlic, minced or pressed crushed garlic (1 clove) and ginger (1 tsp.), and saute just a minute.

½-1 tsp. grated ginger, to your taste Then start adding veggies– the crunchiest such as carrots go in first. You 2 c. small-diced sweet flavored veggies like carrots, red pepper, broccoli stem can slice them, or you can cut into small wedges- whichever texture ap- 1½ -2 c. brown rice, cooked and chilled (leftover is perfect) peals to you best and what kind of dish you are making. 2-3 green onions, chopped Saute 2-3 minutes, then add medium-crunch like broccoli stems, and saute ½ c. fresh or thawed frozen peas another minute, and finally the broccoli tops, kale, rough-chopped turnip or Tamari (or soy sauce) beet greens, peppers, zucchini, etc. Cook just until veggies are crisp- Saute the garlic and ginger in 1 Tbsp. oil for about a minute, then add crunchy tender, and greens are just-wilted. If you decide to add tomatoes, add carrots and/or other sweet veggies that you’re using. Continue cooking for them at the very last minute, basically just to warm them. another 1-2 minutes. Add the rice and green onions and cook, stirring often Season with tamari or soy sauce and a little more sesame oil (and/or toast- for about 2 minutes more. Finally, add peas and 1-2 tsp. of tamari, and stir to ed sesame oil) if you wish, to your taste and serve over rice. Done! warm the peas. Taste and add more tamari if you wish. Other good additions are mirin, miso, maple syrup, garlic chili sauce Variation: adding egg Beat an egg. Add 1 tsp. ghee or oil to a small hot skillet, then pour in egg, Note: We like toasted sesame seeds sprinkled on our Asian stir fries and swirling around so that the egg forms a flat pancake on the bottom of the skil- salads. They’re super simple. Just throw a few teaspoons of raw sesame let. Allow to set (should take a minute or less), then flip and cook another 30 seeds into a dry frying pan. (You can do this right before starting your stir seconds, or until it’s cooked. Remove from skillet, and cut into little strips fry). Turn up the heat to medium high and keep your eye on them, stirring (made easier if you cut the egg pancake into quarters, stack the quarters, and often to keep from burning. They’ll be toasty in no time flat. Because I’m cut several at once). Add egg pieces to stir fry at the same time as the peas. lazy, I usually toast ¼ - ½ cup at a time and keep them in a freezer contain- er, so I always have some ready to go! Variation: Substitute diced veggies and peas with greens Remove stems from kale, beet or turnip greens, chard or spinach. Rough- chop the leaves (you’ll want to end up with ¼-½ lb., depending on how “leafy” Basic Stir Fry/Saute you want your dish). If you’re using a sturdy green, like kale, put chopped leaves in a bowl, drizzle Stir frying is incredibly easy and such a great way to enjoy your fresh vege- with 1 tsp. oil and massage for about a minute with your hands to soften them. tables. Start by prepping your ingredients, so your veggies are at the

Add the greens after sauteeing the garlic and ginger instead of the diced veg- ready. You can even chop everything a day ahead. Real stir frying in- gies; cook, tossing often, just until they’ve started to wilt. Then continue with volves a wok and high heat and quick action. But don’t fret over that. rest of recipe (omitting the peas). Sauteeing using 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— mostly be- And yes!- of course you can have a stir fry with both veggies and greens! cause it’s reality for most of us. If you are using a wok and very high heat, You’ll just need to keep them separate, adding the crunchier, longer cook-time you’ll need to cut the cooking times listed. veggies to the pan earlier than the greens. Think of a stir fry/sauteeing as a base method, which you can take in lots of directions such as:  Asian style (see recipe on this page)  Add a little cream, parmesan, and cooked pasta and now you’ve got Pasta Primavera. Recipes created or adapted by Liz Talley, Urban Graze  For a soft, braised side dish, add 1/4 c. (+/-) vegetable or chicken broth All rights reserved© and cover for 1-2 minutes at the end of saute time.  Put in tortillas and make a wrap, or add some spice for fajita fillngs  Make Stir Fried Rice (see recipe on this page)  Add seafood, poultry, or meat (good use of these leftovers too!)  Serve over pasta, egg or soba noodles, quinoa, polenta