7 steps to creating a stir-fry
TRANSCRIPT
![Page 1: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/1.jpg)
7 Steps to
Creating a Stir-fry
Pinchin’ Pennie$ in the Kitchen
Created by:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistBecky Berg, Program Assistant
![Page 2: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/2.jpg)
1. Choose One Protein
• Chicken• Beef• Pork• Tofu
![Page 3: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/3.jpg)
2. Marinate Protein in One of the Following:
• 1 Tbsp. soy sauce
• 1 Tbsp. chicken broth
• 1 Tbsp. apple juice
![Page 4: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/4.jpg)
3. Choose and Prepare a Variety of Veggies
• Onion• Shredded carrots• Shredded cabbage • Sliced mushrooms• Sliced celery
• Sliced peppers• Zucchini• Yellow squash• Minced garlic
![Page 5: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/5.jpg)
4. Make a Sauce and a Glaze
• Sauce: ¼ c. chicken broth, ¼ c. soy sauce, 1 to 2 tsp. sugar, 2 to 4 tsp. vinegar
• Glaze: 2 tsp. cornstarch plus 2 Tbsp. water or chicken broth
![Page 6: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/6.jpg)
5. Cook the Meat
• Turn skillet on high.• Add 1 Tbsp. oil and cook half the meat for two to three minutes.• Transfer to bowl.• Cook remaining meat.
![Page 7: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/7.jpg)
6. Cook the Veggies• Add 2 Tbsp. oil.
• Stir-fry onion, then add garlic.
• Add remaining veggies.
• Cook to desired tenderness.
![Page 8: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/8.jpg)
7. Combine the Ingredients• Return meat to pan with veggies.• Add sauce and stir to coat evenly.• Stir in glaze.• Serve immediately.
![Page 9: 7 Steps to Creating a Stir-Fry](https://reader036.vdocument.in/reader036/viewer/2022062704/556356bbd8b42a6f7b8b5785/html5/thumbnails/9.jpg)
Menu Idea
• Stir-fry beef and broccoli over brown rice• Fresh or canned pineapple• Fat-free or low-fat milk