Getting tired of salads and had one too many BBQs?  Happy to get back in the kitchen but still feeling the heat?

How about a stir fry! Stir frying is the one method we can rely on for a quick, delicious and healthy meal. Stir Fries can make supper a breeze (excuse the pun)…one pan, one burner, slice, dice and toss!

Ingredients

The fun part is you can make any kind of stir fry you like to suit your taste buds. They can easily be gluten free, vegetarian or pescarian. There’s no wrong combo!

• Proteins: chicken, beef, pork, seafood, tofu
• Aromatics: garlic, green onions, shallots, ginger, lemongrass
• Vegetables: pretty much anything

Cooking

No wok?  No worries! Simply use a large skillet or saute pan on mild / high heat.  Cook your proteins first until golden. It doesn’t have to be cooked all the way since you will be adding it back into the wok for a final toss. Remove from wok and keep to one side. If using aromatics, add them next to the wok cooking until fragrant then add your veggies and cook until tender but crunchy. Add back your proteins (meat / fish) for a final toss before adding the stir fry sauce of your choice.

7 Minute Balsamic Pork Stir Fry

Ingredients

• 2 teaspoons olive oil
• 2 cloves garlic, crushed
• 1 pound boneless pork chops, chopped into tiny cubes
• 1 red pepper, chopped
• 1 green pepper, chopped
• ½ cup orange juice
• ¼ cup balsamic vinegar
• 1 bunch rocket leaves

Instructions

1. Heat oil in a wok over a high heat. Add garlic and stir-fry for 1 minute or until golden.
2. Add pork and stir-fry for 3 minutes or until brown.
3. Add peppers, orange juice and vinegar. Stir fry for 3 minutes or until pork is cooked.

Divide rocket between serving plates, then top with pork mixture. Serve immediately.

Vegetable Chicken Stir Fry

Ingredients

• 2 tablespoons olive / vegetable oil
• 1 pound boneless skinless chicken breast halves or thighs cut into 1-inch cubes
• 3 cups cut-up assorted vegetables (bell peppers, broccoli flowers, shredded carrots)
• 1 garlic clove finely chopped
• ½ cup stir-fry sauce

Instructions

1. Heat 1 tablespoon of the oil in a wok over high heat. Add chicken; stir fry about 3 minutes or until no longer pink in centre. Remove from wok.

Heat the remaining 1 tablespoon oil in wok. Add vegetables and garlic; stir fry for about 2 minutes or until vegetables are crisp-tender. Add chicken and stir fry sauce. Cook and stir about 2 minutes or until hot.

15 Minute Cauliflower Fried Rice

Ingredients

• 1 medium-sized head of cauliflower
• 2 tablespoons sesame oil
• 1 large carrot, cubed
• 2 garlic cloves, minced
• 1 cup frozen edamame / broad beans
• 2 beaten eggs (use scrambled tofu for vegan)
• 3 tablespoons low salt soy sauce (use tamari for GF)

6 green onions, minced

Instructions

1. Pulse cauliflower lightly in processor or chop finely
2. Heat 1 tablespoon sesame oil in a wok over medium low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame, and remaining sesame oil to the wok; stir fry quickly to cook the cauliflower until tender.

Turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions and serve.