Main Course, stirfry, vegetables

$2 and 45 Minute Stirfry Template

Stirfry = The perfect busy week, meal prep dinner solution. All you need is one pot, some vegetables, and 45 minutes. Next stop, a delicious, vibrant and healthy dish that will brighten up your plate and your day!

The recipe template is provided below along with some sample ingredient lists to get your creative juices flowing!

Ingredients (6-7 Servings):

  • 1 lb of baby carrots
  • 4-5lbs of a combination of the following chopped vegetables:
    • Zucchini (~2lbs)
    • Winter squash (~2lbs)
    • Onion (1/2-1 white, yellow, red, or sweet onion)
    • Mushrooms (~1 lbs)
    • Bell Pepper (1-2 peppers of any color)
  • 1/2 cup of nuts (Optional)
  • 1-2 TBSP of a spice or mixture of spices
  • ~2 TBSP of oil
  • 1 TBSP kosher salt
  • 2 tsp Black pepper (20 turns of grinder)

Tools:

  • 11″ 4-5 quart stainless steel sauté pan with a lid
  • Chef’s knife
  • Cutting board
  • Large bowl
  • Silicone spatula or wooden spoon

Instructions (Enough for ~6-7 servings):

  1. Take the 10 minutes to chop up any vegetables that need chopping. The whole time keeping in mind that “practice makes perfect” or at least better. Put them all in one large bowl.
  2. Heat pan over medium heat. Once hot, add oil wait about 30 seconds and add the carrots and some kosher salt.
  3. Reduce heat to medium-low and cover. Cook the carrots for about 10-15 minutes, stirring them every couple minutes.
  4. Once the thinnest carrots are soft enough to be cut or almost cut with the spatula or spoon, add in the vegetables from the large bowl.
  5. Add most of the spice(s), black pepper, and kosher salt and then cover the pan.
  6. Cook for 10-15 more minutes, scraping the bottom of the pan every couple of minutes to make sure that no food sticks to the pan.
  7. Turn off the burner, add remaining spices/nuts to taste and enjoy!
  8. Store leftovers in the fridge for the next few night’s dinners!

Total time = 45 Minutes (15 minutes to prep, 30 minutes to cook)

Tips:

  • Step 3: Really get in there and shake the pan like you’d imagine a professional chef would to prevent the carrots from sticking to the pan!
  • Step 6: Try a vegetable or two around the 10-minute mark and continue to cook until you find your perfect balance between crisp/crunchy and soft. Add more kosher salt and the rest of the spices if needed at this point.
  • Step 6 (Continued): Add the nuts during the step. If you want them softer add them at the same time as the vegetables. You want them crunchy, add them after 10 minutes. I prefer a combination of both!
  • Step 6 (Continued): I recommend scraping down from the sides and then across the bottom of the pan as shown below. This will minimize the amount of food that hops out of the pan.

stirfy-scrape.jpg

Cost:

This ingredient list is based the Rosemary Stirfry recipe:

  • 1 lb bag of organic baby carrots ~ $1.75
  • 3 zucchini (~2lbs) ~ $2
  • 3 yellow squash (~2lbs) ~ $2
  • 1 lb of organic mushrooms ~ $5
  • 1/2 white onion ~ $0.50
  • 1/2 cup of pecans ~ $1.50
  • 2 TBSP of grapeseed oil ~ $0.25
  • Spices ~ negligible

Total cost of stirfry with nuts ~ $13

Cost per serving (assuming 6-7 servings) ~ $2

Conclusion:

Being able to throw a delicious stirfry together makes the rest of your life better. Not having to think about what you are going to eat for dinner every night frees up your mind to tackle other important tasks (such as $7 and 30 Minute Avocado Key Like Pie!). And the cost savings associated with $2 dinners add up quickly! Get started today using an ingredients list below or your imagination!

As always, make informed food decisions. Know your ingredients, know your costs!

Ingredient Lists:

Sesame & Ginger Stirfry

  • 1 lb of baby carrots
  • 1 large green pepper chopped
  • 3 zucchinis (~2lb) peeled and chopped (check out zucchini chopping tips here)
  • 1 lb of mushrooms
  • 1/2 sweet onion chopped
  • 1/2 cup of cashew
  • 1-2 TBSP of ground ginger
  • ~2 TBSP of toasted sesame oil
  • 1 TBSP of kosher salt
  • 2 tsp of black pepper

Ginger Stirfry

Quash & Rosemary Stirfry

  • 1 lb of baby carrots
  • 3 yellow squash (~2lbs) peeled and chopped
  • 3 zucchini (~2lbs) peeled and chopped (check out zucchini/squash chopping tips here)
  • 1 lb of mushrooms
  • 1/2 white onion
  • 1/2 cup of pecans
  • 1-2 TBSP of dried rosemary
  • ~2 TBSP of grapeseed oil
  • 1 TBSP of kosher salt
  • 2 tsp of black pepper

Rosemary Stirfry

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