Stir Fry

Stir-frys are quick, easy and affordable! Get creative and use whatever you have on hand, or try something below:


  • Grains: brown rice, whole grain pasta, instant barley (pick 1)
  • Protein: tofu, chicken, lean beef, shrimp (pick 1, dice in large pieces)
  • Vegetables: carrots, bell peppers, peas, cauliflower/broccoli, onion, zucchini, brussels sprouts (pick 3, chop)
  • Fruits: mango, pineapple, orange (pick 1, chop) 

+ pick one sauce below:

  • Lemon Stir-Fry Sauce: 3 tbsp lemon juice + 3 tbsp low-sodium soy sauce + 2 tsp cornstarch (stir together)
  • Teriyaki: 1/4 cup low-sodium soy sauce + 1 tbsp brown sugar + 1 tbsp cornstarch + 1/2 tsp ground ginger (stir together)

Need more flavor? Consider adding: basil, cashews, eggs, green onions, peanuts, cilantro, garlic/ginger, hot peppers.


  1. Cook grains according to package instructions
  2. Cook protein and veggies in 2-3 T of oil over medium heat, adding a pinch of salt, cook for 5-7 minutes
  3. Add sauce, boil then simmer, 2-3 minutes, add fruit (if desired)
  4. Serve over cooked grains
  5. Take a picture and share with us!

From our friends at Local Matters

Alexander Gilley