$2 and 45 Minute Vegetable Stir Fry Template with Examples!

$2 and 45 Minute Vegetable Stir Fry Template with Examples!

Stir Fry = 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 Vegetable Stir Fry Template is provided below along with some sample ingredient lists to help get your creative juices flowing!

Vegetable Stir Fry Template

$2 and 45 Vegetable Stir Fry Template

Take your meal prep game to the next level with this versatile vegetable stir fry template.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Main Course
Cuisine: American
Keyword: stir fry
Servings: 6
Calories: 200kcal
Author: apartmentchefnick

Equipment

  • 4-5 quart stainless steel saute pan with a lid
  • Chef's knife
  • Cutting board
  • Large bowl
  • Silicone spatula or wooden spoon

Ingredients

  • 1 lb chopped carrots or baby carrots
  • 4-5 lbs fresh or frozen organic vegetables (zucchini, winter squash, onion, mushrooms, bell pepper, brocolli, cauliflower)
  • 1/2 cup nuts (optional)
  • 1-2 tbsp spices of your choice (oregano and rosemary work well)
  • 2 tbsp oil
  • 1 tbsp kosher salt
  • 1 tsp black pepper (10 turns of grinder)

Instructions

  • Take the 10 minutes to work on your knife skills and chop up any vegetables that need chopping. Heat any frozen vegetables in the microwave. Put them all in one large bowl.
  • Heat pan over medium heat (5 out of 10 on the burner). Once hot, add oil wait about 30 seconds and add the carrots and some kosher salt.
  • Reduce heat to medium-low and cover. Cook the carrots for about 10-15 minutes, stirring them every couple minutes.
  • Once the thinnest carrots are soft enough to be cut or almost cut with the spatula or spoon, add in the rest of the vegetables, spice(s), black pepper and kosher salt. Mix and then cover the pan.
  • 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.
  • Turn off the burner, add any extra spices/nuts and enjoy!

Notes

Store leftovers in the fridge for the next few night’s dinners!
The calories are based on the Rosemary Stir Fry ingredient list in the body of this post.

Tips:

Prep Tip – How to chop zucchini/yellow squash: Cut into 1/2″ rings. Create two stacks. Cut each stack into four parts. Add to the large bowl!

zucchini prep
How to prep a zucchini

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 then 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) – You can 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.

how to stir
The Cafe4111 stir fry stirring method

Cost

This ingredient list is based the Rosemary Stir Fry recipe below:

  • 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 stir fry with nuts ~ $13

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

Ingredient Lists

Sesame & Ginger Stir Fry

  • 1 lb of baby carrots
  • 1 large green pepper chopped
  • 3 zucchinis (~2lb) peeled and chopped
  • 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 Vegetable Stir Fry Template
Sesame and Ginger Stir Fry

Quash & Rosemary Stir Fry

  • 1 lb of baby carrots
  • 3 yellow squash (~2lbs) peeled and chopped
  • 3 zucchini (~2lbs) peeled and chopped
  • 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 Vegetable Stir Fry Template
Squash and Rosemary Stir Fry

Conclusion

Being able to throw a delicious stir fry 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 making $0.60 and 30 Minute Avocado Key Lime Pie!). And the cost savings associated with $2 dinners add up quickly! Get started today using an ingredients list above or your imagination!

Looking for more templates to attack to more large recipe groups. Look no further:

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



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