Stir It Up

Stir frys are quick, easy way to make part or a full dinner. Paired with white rice, it’s the perfect meal on a summer night when fast heat keeps the kitchen from getting too hot. 

I like to make mine at home using what’s fresh and on sale at the grocery store. Combined with low or no salt seasoning and flavors, it’s a quick low salt win. From pork and chicken, to bell peppers and bok choy, really anything delicious can come from a hot wok.

Veg Out

Most veggies are perfect for stir fry. The variables are size and cook time. Green beans, asparagus, soy beans are fast and easy. Cabbage, bok choy, spinach and other leafy greens are also a great choice.

Richer, thicker vegetables can also be stir fried, but may need more time to become tender. Eggplant, squashes, potatoes, all take more time but can be prepped with a protein or braised in a sauce.

Protein Rich

Your choices are endless. Seafood, beef, pork, tofu. If you choose an entree stir fry, make it yours!

I like to marinade my proteins in low sodium soy sauce and other seasonings. Overnight is best. Add some corn starch before stir frying to help thicken the sauce as juices are rendered from the meat and vegetables.

Just make sure to cook your protein first to about three-quarters cooked through. Remove, then add your veg until almost tender. Add back in the protein and toss until cooked to proper temp and finished.

Bring the Flavor

There are plenty of varieties of stir frys from throughout the world. I usually start with fresh garlic and ginger with chilies or red pepper flake for added heat. All without any added salt.

Chinese cooking wine or rice wine adds acid while sesame oil and low sodium soy sauce add depth and umami. Used in small doses, the added sodium here can give you plenty of flavor. Don’t forget the fresh ground pepper to finish!

Don’t Forget the Finish

Once finished, transfer your stir fry to a serving dish or plate. But don’t stop here! A squeeze of your favorite hot sauce, a shake of toasted sesame seeds, or a sprinkling of chopped scallions add freshness to the finale.

Depending on the dish, chopped fresh herbs can add a ton of flavor depth. Cilantro goes amazing with lots of spice, especially Szechuan peppercorns. 

What’s your favorite weeknight stir fry? Share in the comments below.

Stay Salty!