We eat a lot of stir-fry in our house. It is a quick, healthy, delicious and versatile dish to fix. I love making stir-fry the night before I head to the grocery store. It helps me use up what is left before I purchase new things for the week.
I just love a good stir-fry. They are so easy to make and can be put together a million and one ways. They’re an excellent way to use up those random vegetables in your fridge that you’re just not sure what to do with before they start going bad.
A lot of times I will use frozen veggies, especially during the winter. I typically use broccoli, peas, a bell pepper, carrots, onions, and cauliflower. The options are really endless though. My husband loves it when I add bok choy and water chestnuts for a little extra crunch.
If you don’t have stir-fry on your regular meal rotation you have got to start adding them in! It’s one of my family’s favorite meals. Stir-fry is such a versatile meal. You can literally use whatever veggies and protein you have on hand. It is such a great way to help clean out the refrigerator and freezer.
For nights that are really busy, or you get home late, stir-fry is a perfect choice. You can put this whole meal together in about 30 minutes. No need to grab takeout! If you want to really to give yourself a leg up on dinner, make a big batch of rice the next time you are making rice and then freeze in 2 c. portions. The rice reheats so well and you’re only doing the work and clean up once.
This recipe is for just a basic stir-fry sauce. You can obviously doctor it up and add or subtract as you feel necessary. I realize not everyone is going to love their sauce the same way that my family loves our sauce. That’s another perk of stir-fry, you can totally make it your own!
To make this stir-fry, start by making your sauce. You can use Bragg’s Liquid aminos, soy sauce or even tamari (for you gluten-free folks) for the base of your sauce. In a 2 cup measuring cup or a small bowl, combine all the ingredients for the sauce. Set it aside.
Next dice the protein of your choice into bite size pieces. I typically use boneless skinless chicken breasts, but you can always use steak or shrimp too. The shrimp you can leave whole.
In a large skillet or wok (if you have one) heat up 1 t. oil over medium-high heat. When the oil starts popping add your meat. Saute until the meat is done, stirring frequently. The smaller the chunks of meat, the quicker this will go.
If you are using frozen vegetables place them in a strainer and rinse under hot water. This will defrost them just enough so they don’t take forever to warm up in the pan. I’m all about getting dinner done as fast as possible! I’ve got five hungry kids to feed!
Once the meat is done cooking, add the vegetables to the pan. If you are using fresh vegetables, you will need to stir them around for 4-5 minutes so they start cooking before you add your sauce. When they are starting to feel tender, but still have a lot of bite to them, add the sauce.
Let it simmer for about 10 minutes. Serve your stir-fry over brown rice or quinoa. If you choose to serve it over quinoa make sure you rinse it very very well. If you do not it will have a terrible bitter taste and it will ruin your dish.
I always try to make enough of the stir-fry so that there are leftovers the next day. It makes the perfect light lunch option!
Basic Stir-fry Sauce (THM: FP, low-carb, low-fat, sugar-free)
Ingredients
- 1/2 c. chicken or beef broth (depending on which meat is in your stir-fry)
- 1/4 c. Bragg's Liquid Aminos, soy sauce or tamari
- 1 T. olive oil (for another oil to your taste)
- 1/4 t. THM Super Sweet or if not eating THM, sugar to taste
- 1 clove of garlic, minced
- pinch of red pepper flakes (optional)
Instructions
Mix all the ingredients well and pour over meat and stir-fry vegetables of your choice.
Notes
***For a spicier version you could add 1-2 t. of Sriracha. This is VERY spicy, so start with a small quantity and add more if needed.
HI Darcie! Do you cook your veggies at all before putting the sauce on? How about the chicken? I'm not well versed in the making of stir fry, even though I would like to be. What veggies do you use, btw?
If I'm using frozen veggies I will put them in a colander and run hot water over them first. Then I will cook the chicken until fully cooked and add the veggies and sauce. If I'm using raw veggies then I cook the chicken and veggies together and then add the sauce. Hope that helps!
Yes ma'am! Thank you much 🙂
In stir frying I was taught to cook the chicken first, remove from pan and then cook the raw vegetables. Once vegetables are cooked I add the cooked chicken back with the vegetables and then put sauce on. I didn't know that we could cook raw chicken with fresh vegetables.
In stir frying I was taught to cook the chicken first, remove from pan and then cook the raw vegetables. Once vegetables are cooked I add the cooked chicken back with the vegetables and then put sauce on. I didn't know that we could cook raw chicken with fresh vegetables.
Darcie can we use glucomanan instead of arrowroot starch as it isn't THM approved?
Yes you can use glucomannan or xanthan gum
Hi Darcie, in order to make this an E meal, I need to limit my oil to 1 tsp, correct?
Yes. This sauce is enough to use for a whole family, and I usually get 6 servings out of it which would be only 1/2 t. per serving.
What if you’re using shrimp. What would you use for a broth?
I would use chicken.
3 things: 1) didn’t realize that may be why I’m not crazy about quinoa (even pre-made packets to steam in micro) – I am especially sensitive to bitter tastes!
2) someone commented about starch but didn’t see that in recipe?
3) THANK YOU for this…you read my mind, no matter what I keep adding I never get enough sauce!! ?
PS – what would make it more of a sweetnsour version??
Excellent! Inexpensive, but very, very good! Was pleasantly surprised as were the picky gentlemen in my home. Used to use hoisin and oyster sauces for stir fry, but as a newbie to THM, was looking for a plan friendly substitute. This will be my go-to recipe. Thank you so much, Darcie!