Knowing how to stir fry is a life skill that never fails during the dinner-making rush. It’s fast, it’s easy, it’s forgiving and it’s a low-fat cooking method that relies on lean protein and loads of fresh produce. Next time you want to get a healthy meal on the table in a hurry, try this 15-minute recipe for Sesame Six Veggie & Shrimp Stir Fry.
Typically, a balanced stir fry meal features three ingredient categories including a protein, assortment of vegetables, and sauce. Optional “add-ins” or toppings like nuts, seeds or spices are always welcome and can change depending on your mood. Creativity is the king of stir frying, feel free to swap-out or otherwise customize ingredients to the liking of your family or guests’ palates.
I went straight to the seafood department for today’s stir fry as shrimp cook up ridiculously fast yet look like I put some effort into being fancy! Save time and trouble by purchasing frozen shrimp that have already been shelled and deviened. Six to eight cups of fresh vegetables in a rainbow array of colors add volume and loads of nutrients to your plate. Whatever you select, remember to stir the hearty vegetables, like onions, broccoli and carrots first, while adding the tender vegetables, like greens, bean sprouts, and such, near the end to prevent over cooking.
When it comes to stir fry sauce and saving time, it’s Sesame Ginger Dressing to the rescue. Not only does this popular low-fat, lower-calorie product from Litehouse make my salads sing and add zing as a marinade, but it also brings a burst of Far East flavor that marries all sorts varied ingredients together. It’s mild enough that the whole family can enjoy it as a sauce, and those who crave spicy can stir in Sriracha passed at the table!
- Start rice, noodles, quinoa or whatever the side dish will be first, as the stir fry will likely cook up even quicker!
- You don’t need a wok to stir fry. A large cast iron or carbon steel skillet works well on a western-style stovetop.
- Heat pan to high before starting to stir fry. Oil used should have a high smoke point, like canola, grapeseed, avocado or sesame oil.
- Cook protein first, taking care not to over crowd the skillet. Cook just barely to the point of being done (even a bit underdone) and then remove from skillet to rest while cooking vegetables.
- Cut vegetables in fairly uniform-sized pieces and cook sturdy veggies first, adding in tender ones near the end. When in doubt, under cook because vegetables that still have a bit of a bite are better than mushy, overcooked ones.