After much experimentation, I’ve discovered the ideal weeknight dinner – stir fry! In theory, stir frying is a universal cooking technique with an endless combination of ingredients. Once you master this basic technique, stir frying provides you with the flexibility to build a variety of flavorful dishes catered to your specific tastes. Most importantly, stir frying highlights fresh vegetables by heightening their natural flavor and vitamins.
Stir frying involves good preparation, timing, and the ability to handle high heat effectively.
Because the heat has to be high and there is little actual cooking time, it’s crucial to have all of your ingredients assembled beforehand. I prepare the meat and vegetables and place them in separate bowls ahead of time. It’s appealing to use contrasting vegetables so your dish has a vibrant burst of color, such as these beautifully ripe red peppers.
It’s also important to choose an oil that has a high smoking point to avoid releasing harmful carcinogens. I typically use unrefined virgin coconut oil due to its high heat tolerance. Not only does coconut oil provide an exotic rich flavor and aroma, coconut oil contains a unique combination of fatty acids that help lower cholesterol.
For any stir fry recipe, all you need is a medium-sized stove top wok, fresh vegetables, a protein of your choice, aromatic seasonings, and a little imagination.
The sweet and spicy zing of pineapple combined with garlic chili gives this dish a vibrant complexity. This easy and healthy weeknight recipe allows you to be flexible and substitute any vegetables that are currently in season.
2 tbsp coconut oil
2 tbsp minced garlic (about 3-4 cloves)
3 tbsp chopped green onions
2 tbsp chili garlic sauce
2 cups pineapple juice
1 tbsp white rice wine vinegar
2 tsp brown sugar
1 tsp soy sauce
2 tbsp cold water
1 tbsp cornstarch
2 chicken breast cubed (organic chicken preferred)
1 cup sliced red pepper
1 cup fresh broccoli florets
1 cup fresh french green beans
1/2 cup chopped fresh pineapple
- For the sauce, heat 1 tbsp of coconut oil in a sauce pan. Saute the green onions and garlic for just a minute to bring out the flavor, but not allowing them to burn.
- Add the garlic chili sauce and saute for 30 seconds.
- Add the pineapple juice, followed by the vinegar, sugar and soy sauce. Simmer for 5 minutes.
- Dissolve the cornstarch in the cold water (in a separate bowl) and add it to the sauce. The cornstarch will immediately thicken the sauce. Bring the sauce to a boil and simmer on medium heat for 3-5 minutes to cook down the cornstarch.
- For the stir fry, heat 1 tbsp coconut oil in a stove top wok over high heat. Saute the chicken breast cubes until fully cooked.
- Add the red pepper, broccoli, green beans and pineapple. Stir fry for 2 minutes.
- Pour the sauce over the mixture and simmer for 5 more minutes, until the vegetables are slightly tender.
- Serve immediately with jasmine or brown rice.
Yield: 6 cups