Healthy Recipes

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STIR FRY TEMPLATE (Estilos de Salteado)

This recipe contains more than one type of fruit or vegetable, rich in different nutrients. Try many colors and kinds.
Vegetable Group
6 cups fresh, frozen or canned Choose 2 - 4 from list below Cut vegetables thinly for quick cooking

Protein
8 to 12 ounces (1-2 cups)

Seasonings
tsp dried OR 2 T. fresh

Sauce
- cup total liquid (or to taste)

Cook 1st 1-2 minutes

Broccoli Carrots Cauliflower Celery Cornfresh Green Beans Onions* Sweet Potato Winter Squash

Cook 2nd 1 minute

Asparagus Bell peppers Bok Choy Cabbage Peas Sugar Snap peas

Cook 3rd 1 minute

Bean sprouts Chili peppers Fresh greens beet greens, chard, kale spinach Green onions Mushrooms Snow peas Tomatoes Zucchini Canned or frozen veggies: water chestnuts bamboo shoots

Cook before veggies

Beef Chicken Pork Turkey Ground meat Spicy sausage Tofu Tempeh

Add after veggies

Garlic Ginger Root Basil Cilantro Mint Oregano Parsley Thyme Curry powder Dried chilies Black pepper Peanuts Sesame seeds

Sauce
Chicken, beef, or vegetable broth Soy sauce Ketchup Orange, lime or lemon juice Sugar Vinegar Fish sauce Hoison sauce Oyster sauce Peanut butter Sesame oil Hot chili oil This nutrition label is based on: 1 tablespoon cornstarch for thickening 2 cups broccoli 2 cups bell pepper 2 cups yellow onion 2 cloves garlic 12 ounces skinless chicken breast 1/4 cup fat-free chicken broth 2 tablespoons soy sauce 2 tablespoons lime juice 1 tablespoon cornstarch 2 teaspoons sugar 1 tablespoon vegetable oil

Fish of choice Scallops Shrimp

Directions
1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Slice vegetables. Slice protein in cubes or thinly slice across the grain. Make sauce. Measure out seasonings. Heat pan over high heat; add 1 tablespoon oil and heat to sizzling. Do not substitute solid shortening, butter or margarine. Stir fry protein until cooked; set aside. Stir fry vegetables in order suggested. Add broth or water to avoid burning. Add seasonings; stir fry 1 minute. Add cooked protein; stir fry briefly. Add sauce; stir fry briefly. Serve over rice or noodles. Refrigerate leftovers within 2 hours.

___________________________________________________________________________________________________________ Source: OSU Extension Service, For more recipes and other resources on eating well for less, visit our web site at http://healthyrecipes.oregonstate.edu.
This material was funded in part by the Supplemental Nutrition Assistance Program of USDA. SNAP puts healthy food within reach - call Oregon SafeNet at 1-800-723-3638. In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. 2009 Oregon State University. OSU Extension Service cooperating. OSU Extension Service offers educational programs, activities, and materials without discrimination based on race, color, religion, sex, sexual orientation, national origin, age, marital status, disability, or disabled veteran or Vietnam-era veteran status. OSU Extension Service is an Equal Opportunity Employer.