Vegetable Stir Fry with Garlic and Ginger

Stir frying, despite it’s name (eeek! The F-word!) can be a very healthy way to increase your vegetable intake. It’s also a handy technique to have up your sleeve when you need dinner on the table fast, and don’t want a lot of fuss. Think of this recipe as a template: you can change the types of vegetables to suit your tastes, and use low-sodium soy sauce to cut sodium if you wish. You can enjoy an all-vegetable stir fry for a meatless meal, or add in any of the suggested protein additions. It’s a great way to use up leftover chicken, steak, or that bag of cooked shrimp lingering in your freezer. Notice that if you use broccoli, I suggest pre-cooking it briefly by microwaving or steaming so it cooks in approximately the same time as other veggies.

Don’t be lured into taking this as a license to order Chinese takeout every day – restaurant stir fries use a lot more oil, sugars, and salt that what you can whip up at home. So fire up the stove and get cookin’! Your meal will be done in even less time than it takes for delivery. Chopsticks optional.

  • 4 garlic cloves, minced
  • 1 tablespoon sesame oil or macadamia nut oil
  • 2″ piece fresh ginger, peeled and cut into matchsticks
  • ½ pound broccoli, cut into bite-sized pieces
  • ½ pound sugar snap peas
  • ½ pound oyster mushrooms, halved
  • 6 scallions, sliced into ½” pieces
  • 2 tablespoons soy sauce or ponzu sauce
  • (6 ounces cooked chicken breast, cooked shrimp, or tofu, optional)
  1. Place broccoli in a medium microwave-safe bowl and cook 2 minutes.
  2. Place a large nonstick skillet over medium heat. When hot, add oil and garlic and cook 2 minutes, until fragrant but not brown. Add ginger, broccoli, snap peas, and mushrooms to pan. Turn heat to medium-high and cook, stirring occasionally, until vegetables are crisp-tender.
  3. Add scallions, soy sauce, and tofu, chicken or shrimp to skillet and cook, stirring, 4 minutes or until scallions are soft and meat or tofu is heated through.  Divide between 2 plates and serve hot.

Makes 2 servings

Per serving: 237 calories, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 32 g total carbohydrate, 10 g dietary fiber, 9 g sugar, 13 g protein, 1077 mg sodium.

With chicken: 375 calories, 11 g total fat, 2 g saturated fat, 71 mg cholesterol, 32 g total carbohydrate, 10 g dietary fiber, 9 g sugar, 39 g protein, 1139 mg sodium.


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