Simple Stir-Fry Recipe for Chicken, Beef or Vegetables

Stir-fry Chicken with Red Bell Peppers, Onions, Brocolli and Mushrooms

A stir-fry meal is a surprisingly easy, and has always been one of my favorite weeknight family staples because you can usually get from cutting board to plate in about 30 minutes; much less if you use frozen vegetables.

And, it’s fairly healthy — mainly just meat and vegetables, and the sauce should not contain too much sugar (if any) or other chemicals.

I also enjoy the flexibility of using different vegetables, depending on what’s on sale, or what we’re in the mood for — or have in the fridge. And, you can try different sauces to change the pace.  Read through the basics and try the recipe below, or conjure up your own interesting stir-fry recipe.

Stir-Fry Basics:

Oil - Use peanut, vegetable and/or sesame oil (any combination you prefer) because they can handle the high heat and taste good. Olive oil is OK but the flavor is a bit strong. Do not use butter because it will burn at the high heat needed to stir-fry correctly.

Have all main ingredients ready to cook before you start. Put the chicken or beef in one container, and all of the veggies in another. Have oil(s) ready. You should start the side noodles or rice before you begin stir-frying.

Amounts - Estimate about 1/2 lb. of meat and 1-2 cups veggies per person.

Use a high heat for stir-frying, and stir constantly. Food cooks fast under high heat, doesn’t absorb the oil as much and veggies stay crisp.

The pan: I use my trusty seasoned wok which my family thought was an amusing fad 20 years ago. It’s not. I love my wok, and I recommend buying one, or you can use a large frying pan.

Fresh vegetables are best but frozen work well too.

Sauce - You can use a prepared sauce or make your own teriyaki sauce, or simply toss in some soy sauce for flavor. If you want a thicker sauce, you’ll need to add cornstarch mixed with water. If you’re using soy sauce only, include some fresh garlic with your vegetables.

Chicken Stir-Fry for 2

• Oil -  4 Tblsp.
• Chicken Breast - 1 lb., cut up into bit-sized pieces (about 1 inch square)
• Vegetables - 1 cup each of 3-5 vegetables, chopped into bite-sized pieces. Here are some of my favorites:
  • Garlic - 2-4 cloves, minced
  • Broccoli
  • Onions
  • Red Bell Pepper
  • Mushrooms
  • Carrots (sliced thin)
  • Celery or Bok-Choy
• Stir-Fry Sauce - 1/2 - 1 cup  (use prepared sauce, make your own teriyaki sauce, or simply mix equal parts soy sauce with water or stock.
• Cooked Rice or Noodles (optional but recommended)

1. Heat 2 Tblsp. oil in large wok or frying pan  under high heat for about 30 seconds. (I use 1 each of peanut oil and sesame oil .)
2. Add meat and begin stirring immediately. Continue stirring constantly, tossing meat until all pieces are cooked n all sides. There should be no pink showing. This takes about 5-8 minutes on high heat.
3. Remove meat and juices if any. Add another 2-3 Tblsp. oil and cook on high for 30 seconds.
4. Add vegetables all at once and begin stirring constantly until veggies are cooked, about 5 minutes.
5. Add chicken back to the pot and pour in sauce. You can add as much or little sauce as you want, depending on your preference.
6. Cover and cook, stirring occasionally, for another 2-5 minutes.
7. Remove from heat and serve with rice or noodles.

Tags: Asian, Basic How-To, chicken, vegetables, Vegetarian