Simple Stir Fry Recipe Demonstration Video

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Everyone should have a go-to stir fry recipe. In this video, Rhonda Peters, Family and Consumer Science Agent with North Carolina Cooperative Extension in Montgomery County shares a Simple Stir Fry recipe that you can vary based on the availability of seasonal vegetables.

Although not included in the video, fresh grated ginger gives it a wonderful Asian flavor. If you like spice, you can add some Asian chili sauce, which can be found in most grocery stores (also called sambal oelek or chili garlic sauce). Also, try adding your favorite nuts on top for a savory addition to your meal. This video recipe was shared during Session 4 of the virtual Med Instead of Meds held jointly between North Carolina Cooperative Extension in Montgomery and Stanly counties.

Visit Med Instead of Meds for this and other recipes. Also, please visit the Montgomery County website to find out about other resources available from North Carolina Cooperative Extension of Montgomery County. For questions about the Med Instead of Meds program, local cooking, or local foods, please contact Rhonda (in Montgomery County) at rtpeters@ncat.edu or Hayley (in Stanly County) at hnapier@ncat.edu.

Simple Stir-Fry

Ingredients

  • 1 tablespoon oil (peanut or canola)
  • 3 cups of vegetables, cut into 1-inch pieces – good combinations are broccoli, carrots, onions, cauliflower, summer squash, and mushrooms
  • 2 teaspoons grated fresh ginger
  • 2 tablespoons low sodium soy sauce
  • 2 cups brown rice or whole-wheat spaghetti

Directions

  1. Add oil to a hot stir-fry pan or large skillet.
  2. Add the grated ginger. Cook until tender but still crisp (about 1 minute).
  3. Add the vegetables in order of firmness, harder foods first. Cook each vegetable for a minute or so before adding the next vegetable. For example, add carrots and cook for a minute or two, then broccoli and cauliflower and cook for a minute or two, ending with mushrooms (adapt this sequence based on your vegetables).
  4. Continually toss the vegetables to prevent sticking.
  5. Add the soy sauce and stir.
  6. Serve with the rice or whole-wheat spaghetti.