Recipe: 10-Minute Peanut Stir Fry
A quick, healthy stir-fry to have on deck for busy weeks!
This recipe is straight from McKel Hill, Dietitian and Founder of Nutrition Stripped! McKel encourages meal planning as a simple way to take the guesswork out of healthy eating — so much so that she created the Guide to Master Meal Planning. By setting aside a “batch cooking day,” you can make enough food to include in meals throughout the entire week, which comes in handy when life gets in the way.
These recipes are geared toward meal prep in their versatility. You can make them ahead of time, then just add your toppings, dressings, and fresh components when it’s time to enjoy. Bonus: They all keep well in air-tight glass containers.
This recipe, for a 10-minute peanut stir-fry, is especially helpful during those hectic weeks where planning ahead just didn’t go as … well … planned. McKel notes that this is more of a template than a recipe, but highly recommends trying the sauce to keep things interesting.
When it comes to veggies, McKel says, “Fresh is always best, but frozen is second best as long as there are no added ingredients. i.e. the only ingredient in frozen broccoli should just be ‘broccoli.’
“I also like to keep my pantry stocked with quinoa or quick-cooking brown rice for last minute meals,” she adds, “and I always keep organic eggs, tempeh and tofu in the fridge so I have some type of quick protein option when I need something fast.”
Recipe: 10 Minute Peanut Stir Fry
Ingredients
For the stir fry:
- 2 cups of vegetables such as broccoli, cauliflower, onions, peppers, sweet potatoes, etc. Use frozen veggies to make it even simpler and quicker.
- 1 cup dark leafy greens such as kale or spinach
- 1/4 cup quick cooking brown rice
- 1 tablespoon soy sauce
- 1 tablespoon coconut oil
- 1 clove of garlic
- Pinch of sea salt and freshly ground black pepper
- Optional: 3-4 ounces protein of your choice eggs, tempeh, tofu, chicken, fish, shrimp, etc.
For the sauce:
- 1/2 cup organic peanut butter unsalted
- 2 tablespoons gluten-free soy sauce
- 2 tablespoons sesame seeds
- Juice of 1 lime
- 1/2 teaspoon chili garlic sauce like Sriracha
- 1 tablespoon maple syrup
- Sea salt to taste
- 1/4 teaspoon white pepper or black pepper
- 1 cup hot water to thin add more for a thinner sauce (i.e. to use on noodle dishes versus for dipping)
Instructions
For the stir-fry:
- Start by cooking rice on the stove according to package directions.
- While rice is cooking, in a medium-hot skillet, add coconut oil to grease the pan, followed by vegetables of your choice, garlic, and seasonings and cook until vegetables are tender and cooked through.
- Top rice with greens, veggies, peanut sauce, and protein of your choice if desired.
For the sauce:
- While veggies/protein/grains are cooking, whisk together all ingredients in a mixing bowl. Adjust sea salt to taste and adjust water depending on sauce or dipping type. Store in an airtight glass container for up to 1 week.
