Build your own Stir-Fry
Veggies
Fresh, frozen, or canned; 2-3 cups
Bell Pepper
Carrots
Celery
Snow or Sugar snap peas
Green beans
Broccoli
Cauliflower
Mushrooms
Onion
Zucchini
Yellow squash
Canned water chestnuts
Protein Foods; 1 pound, diced
Extra-firm Tofu (14 ounces)
Edamame, frozen (2 cups)
Boneless, skinless chicken
Sirloin or flank steak
Pork tenderloin
Pork loin chops
Fish fillets
Optional Fruits; Fresh, frozen or dried ¼ - 1 cup
Apple
Lemon
Kiwi
Mandarin oranges
Mango
Pears
Pineapple
Strawberries
Frozen fruit mix
Optional Flavoring; 1 Tablespoon
Garlic, minced
Ginger, minced
or ½ teaspoon ground ginger
and
Sauce
1 recipe batch
Peanut Sauce
Teriyaki Sauce
Lemon Stir-Fry Sauce
Whole Grains; 1 cup dry
Brown rice
Bulgur
Whole grain barley
Whole wheat pasta
Quinoa
Whole grain couscous
Whole grain rice noodles