Frozen Veggie Stir-Fry: Weeknight Dinnertime Savior

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Frozen vegetables are a lifesaver for busy cooks. They’re readily available, affordable, and packed with nutrients. This stir-fry recipe is a fantastic way to showcase the versatility of frozen veggies and whip up a healthy, satisfying meal in under 30 minutes.

Ingredients:

Frozen Vegetable Stir-Fry
Frozen Vegetable Stir-Fry

1 tablespoon vegetable oil

  • 1 pound frozen stir-fry vegetable mix (or your favorite combination of frozen veggies)
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 pound boneless, skinless chicken breasts or thighs, thinly sliced (optional)
  • ½ cup low-sodium soy sauce
  • ¼ cup water or chicken broth
  • 1 tablespoon cornstarch
  • 1 tablespoon brown sugar
  • 1 teaspoon sriracha (or more to taste)
  • 1 teaspoon grated ginger (optional)
  • Cooked rice or noodles, for serving
  • Sesame seeds, chopped peanuts, or sliced green onions, for garnish (optional)

  • How to Make it Happen:

    1. Heat Up the Wok: In a large wok or skillet, heat the vegetable oil over medium-high heat.

    2. Sizzle the Veggies: Add the frozen vegetables, bell peppers, and onion. Sauté for 5-7 minutes, or until the vegetables are softened slightly.

    3. Introduce the Aromatics: Push the vegetables to the side of the pan and add the garlic. Cook for 30 seconds, stirring constantly, until fragrant.

    4. Protein Power (Optional): If using chicken, add it to the pan and cook for 5-7 minutes, stirring occasionally, until browned and cooked through.

    5. Sauce Sensation: In a small bowl, whisk together the soy sauce, water, cornstarch, brown sugar, sriracha, and ginger (if using). Pour the sauce into the pan with the cooked vegetables and chicken (if using).

    6. Thicken Up the Game: Bring the sauce to a simmer and cook for 1-2 minutes, or until thickened.

    7. Serve and Savor: Spoon the stir-fry over cooked rice or noodles. Garnish with sesame seeds, chopped peanuts, or sliced green onions, if desired.

    Nutritional Powerhouse (Per Serving):

    Calories: 350 (without chicken)

  • Fat: 15g (without chicken)
  • Carbs: 30g
  • Protein: 20g (with chicken)
  • Sodium: 500mg (use low-sodium soy sauce to reduce)

  • Remember, these are estimates and can vary depending on the specific ingredients you use.

    Conclusion

    This stir-fry recipe is a testament to the power of frozen vegetables. It’s a quick, easy, and budget-friendly way to get a healthy and flavorful meal on the table. Plus, it’s incredibly versatile! Feel free to experiment with different types of frozen vegetables, protein sources, and sauces to create your own personalized stir-fry masterpiece.

    Stir-Fry FAQs:

    1. Can I use fresh vegetables instead of frozen?
    Absolutely! Use fresh vegetables if you have them on hand. Just adjust the cooking time based on the type of vegetable you use. Fresh vegetables typically cook faster than frozen ones.

    2. What other protein sources can I use?
    Shrimp, tofu, tempeh, or even leftover cooked meat are all fantastic alternatives to chicken.

    3. How can I make this recipe vegan?
    Simply omit the chicken and use a vegan substitute for the soy sauce, such as tamari or coconut aminos.

    4. My stir-fry turned out watery. What went wrong?
    This could be due to a few things. Make sure your pan is hot enough before adding the vegetables. Also, the cornstarch slurry might not have been mixed well. Ensure you whisk it thoroughly before adding it to the pan.

    5. What are some tips for preventing my stir-fry from sticking to the pan?