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Stir-Fry

  • 20minutes
  • 200calories

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Source: www.goodhousekeeping.comReport recipe

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Nutrition Info . . .

NutrientsProteins, Lipids, Carbohydrates, Cellulose
VitaminsA, B2, B3, B6, B9, B12, H, C, D
MineralsZinc, Copper, Chromium, Calcium, Potassium, Iron, Magnesium, Sulfur, Chlorine, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 3 tablespoon(s) soy sauce

  2. 1 tablespoon(s) fresh ginger , grated and peeled

  3. 1 teaspoon(s) sugar

  4. 1 teaspoon(s) cornstarch

  5. 1/2 teaspoon(s) Asian sesame oil

  6. 2 clove(s)

  7. garlic , crushed with garlic press

  8. 1 pound(s) extra-firm tofu , well drained, patted dry, and sliced into 1/2-inch cubes

  9. 1 pound(s) skinless, boneless chicken breasts , thinly sliced

  10. whole pork tenderloin , thinly sliced

  11. 1 (1 pound)

  12. beef flank steak , thinly sliced

  13. 3 teaspoon(s) vegetable oil

  14. 12 ounce(s) sliced white mushrooms

  15. 2 (6 ounces each) small zucchini , sliced

  16. 2 medium carrots , thinly sliced

  17. 12 ounce(s) bok choy , thinly sliced

  18. 12 ounce(s) napa cabbage , thinly sliced

  19. 2 cup(s) broccoli flowerets

  20. 1/4 pound(s) snow peas , strings removed

  21. 2 green onions , thinly sliced (for garnish)

Instructions Jump to Ingredients ↑

  1. Prepare stir-fry sauce: In 1-cup glass measuring cup, with fork, combine sauce ingredients with 1/2 cup water. In medium bowl, toss choice of protein with 2 tablespoons Stir-fry Sauce. Reserve remaining Stir-fry Sauce to add to vegetables.

  2. In nonstick 12-inch skillet, heat 2 teaspoons oil over medium-high heat until very hot. Add the tofu, chicken, pork, or beef and cook until meat loses its pink color throughout or tofu is slightly golden, stirring frequently, about 5 to 8 minutes. Transfer to platter.

  3. To same skillet, add remaining 1 teaspoon oil and heat until hot. Add choice of 3 vegetables and cook about 5 minutes, until vegetables are tender-crisp, stirring frequently and adding 2 tablespoons water if skillet is dry.

  4. Pour remaining stir-fry sauce over vegetables; boil 1 minute. Return protein to skillet; heat through. Garnish with green onions to serve.

  5. Nutrition Information Each serving with tofu: About 165 calories, 14 g protein, 15 g carbohydrate, 7 g total fat (1 g saturated), 2 g fiber, 0 mg cholesterol, 865 mg sodium Nutrition Information Each serving with chicken: About 220 calories, 31 g protein, 12 g carbohydrate, 6 g total fat (1 g saturated), 2 g fiber, 66 g cholesterol, 865 mg sodium.

  6. Nutrition Information Each serving with beef: About 280 calories, 30 g protein, 12 g carbohydrate, 12 g total fat (4 g saturated), 2 g fiber, 46 mg cholesterol, 860 mg sodium.

  7. Nutrition Information Each serving with pork: About 225 calories, 29 g protein, 12 g carbohydrate, 7 g total fat (1 g saturated), 2 g fiber, 64 mg cholesterol, 845 mg sodium.

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