Create-Your-Own Stir-Fry

Basic Stir Fry
Serves 4

3/4 lb. protein (boneless, skinless chicken breast, pork tenderloin, flank steak, shrimp), cut into small, bite-sized  pieces
2 t. low-sodium soy sauce
2 t. dry sherry
3 garlic cloves, minced
1 T. grated fresh ginger
2 green onions, white parts only, finely chopped
5 t. peanut oil
1 1/2 lbs. fresh vegetables, cut into uniform small pieces and divided into batches based on cooking times (see below)
1 recipe Basic Stir-fry Sauce (below)

Toss the protein with the soy sauce and sherry. In a small bowl, combine the garlic, ginger, green onions and 2 t. of the oil.

Heat 1 t. of the remaining oil in a non-stick skillet or wok over high heat until very hot. Add the protein and cook until lightly browned, 2 to 4 minutes. Transfer to a clean bowl.

Add another teaspoon of oil to the pan and add the longer cooking vegetables. Cook, stirring, until crisp-tender, 3 to 5 minutes. Add the last teaspoon of oil and the faster cooking vegetables and cook until all the vegetables are crisp-tender, about a minute. If the vegetables do not seem to be sufficiently cooked, cover the skillet for a minute to let them steam.

Make a well in the center of the pan and add the garlic/ginger mixture. Cook until fragrant, about 45 seconds and then stir this mixture into the vegetables. (By adding the garlic and ginger now you avoid scorching it.) Cook until fragrant, about 45 seconds. Add back the protein and toss to combine.

Whisk the basic stir-fry sauce, add it to the pan and bring everything to a simmer. Toss until the protein and vegetables are coated in the sauce, plate and serve immediately.

Long-cooking Vegetables: Carrots, onions, bell peppers, mushrooms, asparagus, bok choy, eggplant
Short-cooking Vegetables: Spinach, tomatoes, snow peas

Very tough vegetables such as broccoli, green beans or cauliflower need a one-minute blanching in boiling water (or in the microwave) before adding along with the long-cooking vegetables.

Basic Stir-Fry Sauce:
This keeps in the refrigerator for several days, so if you’re cooking for two, simply save any remaining sauce for another day. Be sure to stir the sauce to recombine the cornstarch and other ingredients.

1/3 c. (6 T.) low-sodium soy sauce
1/3 c. (6 T.) low-sodium chicken broth
2 T. dry sherry
1 T. sugar
2 t. cornstarch
1 t. toasted sesame oil

If you want a spicy dish, sprinkle in some crushed red pepper flakes to taste.

WW Points for Stir-fry sauce: 1 point (based on 4 servings)