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Volume Eating Stir Fry


  • Author: joe
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian, if using tofu

Description

A vibrant and nutritious stir fry featuring fresh vegetables and your choice of protein, perfect for family meals.


Ingredients

Scale
  • 2 cups broccoli, cut into florets
  • 1 cup bell peppers, sliced
  • 1 cup snap peas
  • 1 cup carrots, sliced
  • 1 cup shiitake or button mushrooms, sliced
  • 1 cup protein (chicken, shrimp, or tofu)
  • 2 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 3 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 4 cups cooked brown rice or whole grain noodles

Instructions

  1. Prep your ingredients by washing and cutting all your vegetables into bite-sized pieces.
  2. Heat a large skillet or wok over medium-high heat and add a splash of oil.
  3. Toss in your minced garlic and grated ginger and sauté for 30 seconds until fragrant.
  4. Add your protein and cook until no longer pink (for chicken/shrimp) or until golden (for tofu).
  5. Now add the denser vegetables like carrots and broccoli, then follow with bell peppers and mushrooms.
  6. Stir-fry for about 5-7 minutes until the vegetables are vibrant and tender yet still crisp.
  7. Drizzle in the soy sauce and sesame oil, then mix everything thoroughly.
  8. Serve over a bed of rice or noodles and enjoy!

Notes

Feel free to swap out vegetables based on what’s in season, and adjust protein according to your family’s preferences.

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Main Course
  • Method: Stir-frying
  • Cuisine: Asian

Nutrition

  • Serving Size: 1 serving
  • Calories: 350
  • Sugar: 5g
  • Sodium: 600mg
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 6g
  • Protein: 15g
  • Cholesterol: 45mg

Keywords: stir fry, healthy recipe, family meal, volume eating, vegetables, easy stir fry