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Stir Fry
A stir fry with fresh vegetables and a healthy protein is our favorite core meal. It’s quick, easy to put together and can be made without any sodium, sugar, saturated fats or starchy carbs. It’s flexible enough to let you use up whatever produce you have handy, and can be elaborate or simple.
Servings Prep Time
3people 10minutes
Cook Time
10minutes
Servings Prep Time
3people 10minutes
Cook Time
10minutes
Ingredients
Vegetables
  • 1/2cup CeleryTrimmed and chopped in chunks
  • 1/2cup CarrotsTrimmed and chopped in chunks
  • 1/2cup BroccoliFlorets, cut into bite size chunks
  • 1/2cup Snap peasTrimmed to remove any strings
  • 1/2cup Sweet peppersRed, yellow or orange, trimmed and cut in chunks
  • 1/4cup OnionsTrimmed and chopped
  • 1tsp. garlicMinced
  • 2Tbsp olive oilLight tasting, or flavor you prefer
Optional vegetables
Meat
Seasonings
Optional seasonings (to taste)
Instructions
Chicken
  1. Look for fresh chicken that has no added sodium or brine treatment. If your chicken is raw, cook it gently over medium heat. Chicken thighs are very forgiving and will still taste good even if you overcook them a little, but chicken breast should be watched very closely and removed to a dish as soon as most of the pink is gone, It will finish cooking in the stir fry mix.
  2. Remove the cooked meat from the pan and cut it into bite sized chunks. This can be done in advance; in fact, you can use leftover meat for this!
Vegetables
  1. Start with about 2 cups of raw vegetables per person (these can vary in both amount and types, depending on your preferences). They can be cleaned and trimmed in advance, to make preparation time faster. The ones listed are suggestions, but you can use any combination of fresh vegetables, depending on what you like and what is available in your refrigerator
  2. Heat the olive oil in a skilled over medium heat. Once it is hot, add the onion and shallots first and cook until translucent. Add the carrots next, and any other firmer vegetables that you want to cook slightly longer. When those are slightly softened, add the rest of the vegetables. (Softer vegetables require less cooking time, so you want to give them the shortest time in the skillet.)
  3. Everything will have a few more minutes of cooking time once the meat is added, so be sure the vegetables do not get soft, unless that is your preference.
Stir fry mixture
  1. When you are ready to eat, add the meat to the vegetable mixture. Add the no-sodium seasonings and sauce flavors you prefer and heat to medium high to heat everything through for a minute or two.
  2. If not eating right away, set aside cooked meat and vegetables to mix just before eating.
Recipe Notes

This recipe can vary to use any vegetables you like, any meats you are permitted, and even differing amounts of each one (though we definitely encourage leaning heavy on the vegetables). Chicken is a great standby, and chicken thighs are easiest to prepare without worrying too much about the meat drying out. If you use chicken breast, be extra careful to not let it overcook.

We prefer different vegetables, so we divide the meat and prepare our vegetables in two pans, each with the ingredients we like (Allison loves mushrooms, and likes to sear some brussels sprouts for hers; Wayne loves tomatoes and water chestnuts in his).

Try different seasonings and sauces, Mrs. Dash makes 14 seasoning combinations and several marinades with different flavors, all sodium free, but you can try other salt-free combinations as well.

 

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