Anyone know how to Stir Fry?

Re: Anyone know how to Stir Fry?

• mrsodwyer

  February 2010

  We just tend to throw stuff together...kind of like a BD's Mongolian BBQ, only at home. 

  Try something simple...like Grilled Chicken, Veggies (we like onions and green bell peppers), and our fave sauce combo is half soy/half teryaki.

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• hawaiianbride08

  February 2010

  you can be creative with stir fry!

  To make things simple, we buy the mixed asian frozen veggies, chop up some chicken breast, and teriyaki sauce and serve over rice.
  

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• Kahtie41

  February 2010

  I really like to make WW chicken fried rice in our wok... only 3 pts per serving!  I'll also buy the frozen asian blend of veggies so that I don't have to spend as much time chopping.

  Here's the recipe:

  Ingredients2 spray(s) cooking spray   4 large egg white(s)   1/2 cup(s) scallion(s), chopped, green and white parts   2 medium garlic clove(s), minced   12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes   1/2 cup(s) carrot(s), diced   2 cup(s) cooked brown rice, regular or instant, kept hot   1/2 cup(s) frozen green peas, thawed   3 Tbsp low-sodium soy sauce   InstructionsCoat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
  
  Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; saut? 2 minutes. Add chicken and carrots; saut? until chicken is golden brown and cooked through, about 5 minutes.
  
  Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.

   

  
  

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• funny bunny

  February 2010

  easiest way:

  1/2 the meal is Protein (of your choice)

  1/2 the meal is veggies (whatever you got)

  Marinate your protein in a favorite salad dressing (non-mayo based of course)

  Stir fry your protein until it's almost completely cooked.

  put aside

  Stir fry veggies in order of Hardest veggies to softest - in abit more of the salad dressing.

  Add your protein when your veggies are almost cooked enough.

  Finish cooking together.

  If you'd like add a carb (Rice / couscous / noodles / etc) that's already prepared to the last stage.

  Or serve on the carb without cooking it together.

  Nice and simple - and you can switch up the ingredients all the time.

  
  ?

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