tofu stir fry

Stir Fry Formula

tofu stir fry

Ever feel overwhelmed about what to make for dinner? 

First, remember creating a positive meal experience is more important than preparing the perfect meal. Some days call for simple meals such as peanut butter and jelly sandwiches. And that’s okay. 

However, my favorite way to put together a quick, well balanced meal is to make a stir fry dish. 

Here is my formula for a quick and well-balanced stir fry. 

1) Choose a Protein. 

I always like to plan my meals around a protein. Shrimp, diced chicken breast or thighs, lean beff, and tofu are all good options. Keep frozen shrimp on hand to use in a pinch. You could also use a rotisserie chicken. 

2) Pick 2-3 Veggies. 

Bell peppers, mushrooms, edamame, cabbage, onions, and carrots are some of my favorites. Fresh, and frozen are both good options. I like keep frozen edamame and frozen bell peppers on hand for quick and easy meals like this. You can also pick up pre-diced veggies in the produce section at your grocery store. These veggies often cost more, however, it is a good option if you are short on time or don’t like to cook. 

3) Add a Sauce. 

Make your own sauce or use a pre-made sauce such as peanut or sweet chili sauce found in the Asian isle of your grocery store. Be careful, sauces can be high in sodium so watch your portion size. 

4) Cook.

First, you are going to want to cook your protein or warm it up if it is already cooked. Next, sauté your veggies. Combine the protein and veggies together, and add your sauce. Cook for 2-3 minutes to allow the flavors to combine. 

5) Serve with a starch.

Rice (white or brown) and noddles such as rice vermicelli are good options. You can get instant rice to prepare in the microwave to cut down on cook time. 

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