Stir-fry is definitely one of my go-to meals for something quick and tasty. It’s a relatively simple dish that is sure to satisfy.

I like my stir-fry’s multicultural, so South American quinoa often meets with Asian/Thai vegetables. Quinoa packs more protein than the typical white (or even brown) rice served with stir-fry, and since I don’t usually add meat, it’s a great way to up the protein on my plate.

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I don’t like to use recipes for stir fry (or for most cooking for that matter), so here are a couple tips to help you make the most of your healthified stir-fry:

  • Always, always, always start your saute with onion! Onions are a great base for building flavor in any dish.

  • Try using sesame oil for another level of flavor.

  • Add cruciferous vegetables for Asian flare and for crunch factor, such as cabbage, bok choy and broccoli. Other typical stir-fry veggies are carrots, bean sprouts and mushrooms.

  • Throw in some frozen, shelled edamame or chopped up tempeh for some heart healthy vegetarian protein.

  • Use minced garlic and fresh ginger, and add a few splashes of low sodium soy sauce and lime juice.

  • Top with crunchy sesame seeds and scallion.

Simply heat oil in a large saute pan (a wok is perfect if you have one) and cook onion with garlic and ginger. Gradually add your other vegetables, season with soy sauce and lime juice, and cook until tender.

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Serve over a bit of quinoa, or your fave whole grain, and top with scallion and sesame seeds. Viola.

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What do you like to add to your stir fry?

 

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