VEGETABLE STIR FRY
Stir fry recipes are a great alternative for a quick and healthy supper. Using lean protein and fresh in season vegetables make this recipe nutritionally balanced. Stir fries are always well-liked in my household. Asian inspired food can be very costly and unhealthy when eating out, but with a few simple ingredients you can made a homemade version in just a flash.
Stir fries can be done in a matter of minutes. By using the the KitchenAid® Pro Line® Series Food Processor to slice your vegetables, you can cut down on preparation time. Stir fries are also very versatile. You can add any type of vegetable and protein of your choice. For example, you can use chicken instead of tofu or if you like you can just use vegetables. Adding your own variations is very easy with this recipe. Whatever you choose the end result will still be delicious.
I sometimes make this stir fry recipe with shrimp. If you like shrimp, I highly suggest using shrimp rather than tofu. My kids always request I use shrimp instead of tofu but because tofu is more economical I tend to use it more often.
Using your KitchenAid® Pro Line® Series Food Processor will give you perfectly sliced vegetables in virtually no time. You can try slicing almost every vegetable in your KitchenAid® Pro Line® Series Food Processor. You can also dice and chop your vegetables in a matter of seconds if you prefer using the Commercial-Style Dicing Kit.
For this recipe I used carrots, mushrooms and zucchini, which worked really well with the ExactSlice™ System. Be careful when feeding the vegetables through the food chute opening that you push the vegetables through with the feed tube and not your hands. Also, set the speed lever to “High” to obtain better results while slicing your vegetables.
Place the oil and tofu in your non-stick skillet and cook until the tofu is brown. Add your sliced vegetables and cook them until they are tender, stirring occasionally. This process should take about 4-6 minutes as you want the vegetables to still have a somewhat crunchy consistency and not a mushy one.
It will take just a few minutes to get your vegetables tender. The entire recipe from start to finish shouldn’t take more than 20-25 minutes. Vegetables cook rather quickly and because the ones used in this recipe are sliced they will take even less time to cook.
Once the vegetables are tender, add the sauce to the skillet. Make sure that your flame is still set to medium to high heat. Cook the vegetables and sauce for 1 minute or until the sauce begins to thicken. Make sure you don’t overcook the sauce or you will obtain a burnt flavour. 1 minute is more than enough to warm and thicken the sauce. Turn the heat off and serve the stir fry over brown rice, quinoa or just simply with some toasted bread. Enjoy!
VEGETABLE STIR FRYVegetable Stir Fry
Makes 4 servings
For the stir fry:
2 tablespoons olive oil
16 ounces extra-firm tofu, diced
16 ounces mushrooms
2 medium zucchini
4 medium carrots
2 tablespoons ginger, chopped
1 tablespoon sesame seeds, optional
For the sauce:
1/3 cup soy sauce
1/3 cup water
1/4 cup honey
2 tablespoon white vinegar
2 teaspoons corn starch
Using the KitchenAid® Pro Line® Series Food Processor set up with the Adjustable Slicing Disk, slice the carrots. Make sure the lid is secure and latched into place before you feed the carrots through the food chute opening. You may also need to cut the carrots to fit the feed tube. Make sure you push the vegetables down the chute with the feed tube and not your hands. Also set the speed lever to “High” to obtain better results while slicing your vegetables.
Once the carrots are sliced place them in a plate and set aside. Slice the zucchini and mushrooms the same way you sliced the carrots.
In a medium bowl, mix the soy sauce, water, honey, white vinegar and corn starch until combined. Set aside.
Place the olive oil and extra-firm tofu in a non-stick skillet over medium to high heat. Cook for 3-5 minutes stirring occasionally until the tofu starts to brown.
Add the carrots, zucchini, mushrooms and ginger. Cook the vegetables for about 5 minutes stirring occasionally or until they are tender. Add the sauce and cook for one extra minute or until the sauce has thickened. If using, you can sprinkle the sesame seeds over the vegetables at this time. Turn the heat off and serve the stir fry over brown rice or quinoa while it is still warm.