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Stir-Fry Recipe

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Stir-Fry Recipe

  • 1 cup rice (or rice noodles)
  • 1/2 cup mushrooms (sliced)
  • 1 medium red bell pepper (sliced)
  • 1 medium yellow bell pepper (sliced)
  • 1 medium green bell pepper (sliced)
  • 1/4 medium white onion
  • 2 medium carrots (peeled, cut into large pieces)
  • 1 tablespoon olive oil
  • 1 teaspoon garlic, minced
  • 1 teaspoon sesame oil
  • 4 teaspoons liquid aminos (may use soy sauce if preferred)

Optional

  • 1 pound chicken breast (cut into chunks)
  • 1 block tofu (cut into cubes)

  1. Cook rice as indicated on package, set aside.

  2. Cut veggies into pieces that are uniform in size and set aside.

  3. Heat a large skillet or wok over medium heat. Add oil and allow to become hot; about 1 minute. Carefully toss in veggies and season with salt and pepper. Reduce heat if veggies begin to burn; continue to saute for 5-6 minutes.

  4. Add sesame oil and garlic; stir and saute for 1 minute. Remove from heat.

  5. If using chicken or tofu, place cooked veggies into a dish. Using the same skillet, add a tablespoon more of olive oil and heat over medium. If cooking chicken, add to skillet and cook until no longer pink; 6-7 minutes. If cooking tofu, add to skillet and cook until golden; 3-4 minutes per side.

  6. Add veggies and rice to skillet; toss together with liquid aminos. Serve immediately.

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About Jackie Vega, RDN,LDN

Jackie is a Registered Dietitian Nutritionist and personal trainer. She is a busy mom to two young teens, and a Shih Tzu named Luna Star. She earned her Bachelors of Science in Dietetics from Kansas State University and completed her dietetics internship at Iowa State University. Currently she is working on her masters in medical nutrition at Arizona State University. Her private practice keeps her busy with busy moms looking to feed the family healthy meals while still attaining thier fitness goals. Her clinical work is in substance use disorder clinics where she shares her passion to help young people begin their inward healing through good nutrition and daily movement.