The Stir Fry Ratio
a highly flexible roadmap for stir fry at home
I cannot recommend this method of cooking enough. I cook a stir fry at least once a week. It’s literally the fastest way to get a meal on the table and uses up little bits of this and that. add rice or noodles and you can feed an army. This is the case to always have proteins in teh freezer. I always have chicken and beef in my freezer.
INGREDIENTS
Protein: tofu, tempeh, chicken, beef, shrimp, or edamame
Mixed vegetables: broccoli, carrots, bell peppers, snap peas, mushrooms, cabbage, zucchini, etc.
Oil for cooking: sesame oil, avocado oil, or vegetable oil (high smoke point oil)
Aromatics: garlic, ginger, onion (optional but recommended)
Stir fry sauce (see below)
Optional: cooked rice or noodles for serving
STIR FRY SAUCE
1/4 cup soy sauce or tamari
1/4 cup water or broth
1 teaspoon brown sugar or maple syrup
1 teaspoon toasted sesame oil
1 tablespoon cornstarch (to thicken / optional)
PROCESS
1. Prep all ingredients: Cut protein and vegetables into bite-sized pieces. Mix the sauce ingredients in a bowl and set aside.
2. Cook the protein: Heat a wok or large skillet over medium-high heat. Add a bit of oil, then cook your protein until browned and cooked through. Remove from the pan and set aside.
3. Stir fry the vegetables: Add more oil if needed. Start with the harder vegetables (like carrots and broccoli), cooking for 1-2 minutes. Add softer vegetables (like bell peppers, mushrooms, or cabbage) and stir fry until just tender.
4. Combine: Return the protein to the pan. Pour in the sauce, stirring to coat everything. Cook for another 2-3 minutes, until the sauce thickens and everything is heated through.
5. Serve: Garnish with green onions or sesame seeds if desired. Serve over rice or noodles.
Protein Options
- Tofu (firm or smoked), tempeh, edamame, chicken, beef, shrimp, or even scrambled egg or nuts like peanuts or cashews
Vegetable Ideas
- Broccoli, carrots, bell peppers, snap peas, mushrooms, zucchini, cabbage, asparagus, baby corn, water chestnuts, green beans, bok choy.
Sauce Substitutes If you want to replace oyster sauce, try:
- Soy sauce or tamari (for gluten-free)
- Vegan oyster sauce (mushroom-based)
- Black bean sauce or hoisin sauce
- Coconut aminos for a lower-sodium, soy-free option