Wednesday, February 25, 2009

The Granary Stir Fry

This is another guideline that I got at Enrichment in February. I REALLY liked this one. My husband felt that 1/2 sweet potato was too much (and he really likes sweet potatoes), so you may want to use 1/2 small sweet potato.

The Granary Stir Fry

This is a hot dish that is quick to make and can vary each time with what you find in your cupboard and fridge. This is a great way to add a variety of vegetables and grains into your diet.

Sauté chopped onion in a small amount of olive oil. Add minced garlic and vegetables in order of length of time required to cook to crisp-tender stage. Add a little vegetable or chicken broth. Season with herbs and spices of your choice. Plate dish by placing half a roasted sweet potato on serving plate. Add a serving of grain. Top with sautéed vegetables and add toasted pine nuts and a grating of Parmesan cheese. Ingredient suggestions follow.

Base Grains (choose one)

Brown Rice , Wild Rice, Bulgur (cracked wheat), Quinoa, Whole wheat couscous

Base Vegetable (optional but tasty and nutritious)

Roasted Sweet Potato or Roasted Cubes of Butternut Squash

Sauté Vegetables (choose four or more) (listed in general order you would add to sauté pan)

Sweet onion, Garlic, Carrots, Broccoli Florets, Cauliflower Florets

Celery, Fennel, Red Peppers, Green Peppers, Sugar Snap Peas, Chinese Pea Pods

Asparagus, Mushrooms, Bok Choy (sliced), Bean Sprouts

Steamed Edamame (baby soy beans), Sliced Sun-dried Tomatoes, Fresh Spinach leaves

Vegetable Protein (choose one) (canned, drained and rinsed)

Cannellini Beans, Black Beans, Tofu, Red Kidney Beans, Great Northern Beans

Animal Protein (totally optional, choose one)

Chicken, Pork, Beef, Shrimp Scallops


Vegetable Broth or Chicken Broth


Sea Salt/Freshly Ground Pepper/Herbs


Toasted Pine Nuts/Toasted Almonds, Shaved Parmesan Cheese/Crumbled Feta Cheese

Alternative: Oriental Stir Fry. Sauté onion in small amount of oil. Add and stir fry animal protein. Add selected vegetables in order. Add pineapple, bamboo shoots, and water chestnuts. Toss with bottled Teriyaki stir fry sauce or bottled Thai peanut sauce. Serve over rice (or not).

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