Ginger Veggie Stir Fry

Yield -4+

Author All in for Whole Grains, Lean on Protein, Eat the Rainbow

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Ginger Veggie Stir Fry

This colorful, tasty and easy stir fry recipe is jam-packed with fresh vegetables.

Ingredients

• 1 cup brown rice
• 1 ¾ cups water
• 1 cup broccoli florets, chopped
• 2 medium celery stalks, chopped
• 2 medium carrots, chopped
• 1 red pepper, chopped
• 1 - 2 cloves garlic, minced
• 6 ounces boneless, skinless chicken pieces or firm tofu
• ¼ cup soy sauce
• 1 Tablespoon cornstarch
• 2 Tablespoons vegetable oil
• 1 - 2 teaspoons fresh ginger, grated or minced

Instructions

1. Cook the rice: Put 1 cup brown rice and 1 ¾ cups water in a medium saucepan. Bring to a boil. Reduce heat to simmer, cover, and let cook for 30 minutes. When finished, fluff with a fork. (One cup of rice makes 3 cups of cooked rice.)
2. If using tofu, press the tofu to drain water by cutting tofu in half lengthwise. Press between two plates: cover one plate with paper towels or a clean dish towel. Place tofu on top of towels. Put more paper towels or another clean dish towel on top of tofu and cover with another plate. Place heavy books on top and let sit for 10 minutes while you prepare other ingredients.
3. If using chicken, cut the chicken into small pieces.
4. Prep the vegetables: Chop the broccoli, celery, carrot, and red pepper; peel and finely chop the garlic; mince the ginger.
5. In a small bowl, combine the soy sauce and cornstarch.
6. In a large skillet, heat the oil over medium high heat. Add minced ginger and stir. Add chicken or tofu. Cook, stirring occasionally until sightly browned and starting to cook through, about 2 minutes. Flip and continue cooking the chicken or tofu until cooked/warmed through, about 6-8 minutes. Remove chicken or tofu from the skillet.
7. Add the chopped veggies and garlic to the skillet. Stir frequently. Cook until veggies are tender and cooked, about 5-7 minutes. You might need to add a little bit more oil.
8. Return chicken or tofu to the skillet.
9. Add soy sauce mixture. Bring to a boil. Reduce heat. Simmer until the sauce is slightly thickened, about 2 minutes.
10. Serve over warm brown rice.

Notes

Variations to Try

• Use ½ teaspoon ground ginger instead of fresh ginger. 
• Try different vegetables that are in season, or whatever you have on hand. 
• Choose low-sodium soy sauce, which is healthier and has no notable difference in taste

Something to Chew On

• Which cultures tend to eat stir frys?
• Where does soy sauce come from?
• What is brown vs white rice?

Nutritional information is approximate guide only, calculated using an online nutrition calculator. The facts are based on one pancake using one tbsp of mixture. Yields about 12 -15 pancakes.

All in for Whole Grains, Lean on Protein, Eat the Rainbow