7 Steps to Creating a Stir-Fry

1. 7 Steps to Creating a Stir-fry Pinchin ’ Pennie $ in the Kitchen Created by: Julie Garden-Robinson, Ph.D., R.D., L.R.D. Food and Nutrition Specialist Becky Berg, Program Assistant

2. 1. Choose One Protein Chicken Beef Pork Tofu

3. 2. Marinate Protein in O ne of the Following : 1 Tbsp. soy sauce 1 Tbsp. chicken broth 1 Tbsp. apple juice

4. 3. Choose and Prepare a Variety of Veggies Onion S hredded carrots S hredded cabbage S liced mushrooms S liced celery S liced peppers Zucchini Y ellow squash Minced garlic

5. 4. Make a Sauce and a Glaze Sauce: ¼ c. chicken broth, ¼ c. soy sauce, 1 to 2 tsp. sugar, 2 to 4 tsp. vinegar Glaze: 2 tsp. cornstarch plus 2 Tbsp. water or chicken broth

6. 5. Cook the Meat Turn skillet on high. Add 1 Tbsp. oil and cook half the meat for two to three minutes. Transfer to bowl. Cook remaining meat.

7. 6. Cook the Veggies Add 2 Tbsp. oil. Stir-fry onion, then add garlic. Add remaining veggies. Cook to desired tenderness.

8. 7. Combine the Ingredients Return meat to pan with veggies. Add sauce and stir to coat evenly. Stir in glaze. Serve immediately.

9. Menu Idea Stir-fry beef and broccoli over brown rice F resh or canned pineapple F at-free or low-fat milk