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7 Steps toCreating a Stir-fryPinchin’ Pennie$ in the KitchenCreated by:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Food and ...
1. Choose One Protein• Chicken• Beef• Pork• Tofu
2. Marinate Protein in Oneof the Following:• 1 Tbsp. soy sauce• 1 Tbsp. chicken broth• 1 Tbsp. apple juice
3. Choose and Preparea Variety of Veggies• Onion• Shredded carrots• Shredded cabbage• Sliced mushrooms• Sliced celery• Sli...
4. Make a Sauce and a Glaze• Sauce: ¼ c. chicken broth, ¼ c. soy sauce, 1 to2 tsp. sugar, 2 to 4 tsp. vinegar• Glaze: 2 ts...
5. Cook the Meat• Turn skillet on high.• Add 1 Tbsp. oil and cook half the meatfor two to three minutes.• Transfer to bowl...
6. Cook the Veggies• Add 2 Tbsp. oil.• Stir-fry onion, then add garlic.• Add remaining veggies.• Cook to desired tenderness.
7. Combine the Ingredients• Return meat to pan with veggies.• Add sauce and stir to coat evenly.• Stir in glaze.• Serve im...
Menu Idea• Stir-fry beef and broccoli over brown rice• Fresh or canned pineapple• Fat-free or low-fat milk
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7 Steps to Creating a Stir-Fry

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7 Steps to Creating a Stir-Fry

  1. 1. 7 Steps toCreating a Stir-fryPinchin’ Pennie$ in the KitchenCreated by:Julie Garden-Robinson, Ph.D., R.D., L.R.D.Food and Nutrition SpecialistBecky Berg, Program Assistant
  2. 2. 1. Choose One Protein• Chicken• Beef• Pork• Tofu
  3. 3. 2. Marinate Protein in Oneof the Following:• 1 Tbsp. soy sauce• 1 Tbsp. chicken broth• 1 Tbsp. apple juice
  4. 4. 3. Choose and Preparea Variety of Veggies• Onion• Shredded carrots• Shredded cabbage• Sliced mushrooms• Sliced celery• Sliced peppers• Zucchini• Yellow squash• Minced garlic
  5. 5. 4. Make a Sauce and a Glaze• Sauce: ¼ c. chicken broth, ¼ c. soy sauce, 1 to2 tsp. sugar, 2 to 4 tsp. vinegar• Glaze: 2 tsp. cornstarch plus 2 Tbsp. water orchicken broth
  6. 6. 5. Cook the Meat• Turn skillet on high.• Add 1 Tbsp. oil and cook half the meatfor two to three minutes.• Transfer to bowl.• Cook remaining meat.
  7. 7. 6. Cook the Veggies• Add 2 Tbsp. oil.• Stir-fry onion, then add garlic.• Add remaining veggies.• Cook to desired tenderness.
  8. 8. 7. Combine the Ingredients• Return meat to pan with veggies.• Add sauce and stir to coat evenly.• Stir in glaze.• Serve immediately.
  9. 9. Menu Idea• Stir-fry beef and broccoli over brown rice• Fresh or canned pineapple• Fat-free or low-fat milk

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