Stir fry is not a big hit in our house. My guys are meat and potato people, and stir fry is short on meat, and long on vegetables…. plus rice doesn’t go over so well either!
However, about once every six weeks or so, I pull together some basic ingredients, and make a stir fry. It is usually made with chicken or pork, and basic vegetables that my family will eat. I throw in some canned fruit both for the burst of flavour, and for the added moisture. By using the juice from the fruit, I don’t have to add any sauces that are heavy on either oil or sugar.
I’ll be honest – this recipe is about as basic as you can get without simply buying a stir fry mix from the store, but by using familiar vegetables, I actually got my guys to eat this, and with minimal complaints!
You can make this taste very different by adding vegetables such as broccoli, onions, garlic, water chestnuts, adding spicier sauces or seasoning, or using pineapple instead of oranges. It can easily be made with chicken or beef, or made vegetarian by using tofu.
1 tbsp Olive oil
9.5 oz lean pork loin
1/2 cup chopped celery
1 can mushrooms
1 can mandarin orange segments
3 cups frozen mixed vegetables
2 – 3 tsp stir fry spice
Dice the pork into thin strips. Heat the oil in a wok or large frying pan.
Brown the meat in the pan for 2 – 3 minutes.
Once the meat is starting to brown, add the celery.
Let the celery cook a minute or two, then add the mushrooms.
Add the oranges next, including most of the juice.
Then add the vegetables, and stir well.
Finally, sprinkle the seasoning into the mixture, stir, and cover to let the veggies steam. Stir occasionally to prevent sticking and burning.
Once the vegetables are tender and the meat is cooked through, it is ready to serve! You can serve it over rice, potatoes, pasta, or other grains. I had it with quinoa, and gave Bruce & the boys pasta.
Nutritional Data (based on 7 servings, 1 cup each):
Protein: 10 grams
Carbs: 11 grams
Fats: 3 gram
I found that a 1 cup serving was actually a little much, especially once paired with a grain like quinoa, so adjust your nutritional data based on the actual amount you consume.
I did not do a specific cost calculation, but a rough estimate breaks out like this:
Olive Oil: $.15
Pork: $3.00 ($1.00 per chop, 3 chops)
Per serving: $.85
Total cost would change based on the prices of ingredients in your location, vegetables and meat used, etc. I also did not add the cost of the pasta, rice or grains it was served with.
This made a few servings or leftovers, which froze reasonably well to take to work for lunches. The pork was tasty, but a little tougher than chicken would have been, so I’ll probably use a chicken breast next time.