Challenge: To create a healthy and delicious meal for a family with one picky eater (Kiddo), one vegetarian (me), and one meatatarian (Hubs). And have it on the table p-p-p-pronto.
Solution: Stir fry veggies and rice (with a side of sauteed chicken)
Bonus Points: Gluten free
This is a simple meal that comes together super quick – and it’s one of those that I tend to forget about so often. I forget about it because, frequently, I start my meal planning with the meat dishes I’ll make for the week, filling in the veggies and meatless meals around those. My mother-in-law reminded me of this tasty and quick little wonder during her last visit, and I resolve to include more simple stir fry in our diet throughout the summer. What better time to do so! And what better way to use up those CSA veggies?!
I have most success with stir fry when:
1. I think through the flavor combos of veggies and seasoning or sauce (remember to consider texture and flavor profiles),
2. Chop all the vegs about the same size – and make sure they are all chopped before starting to cook any of them,
3. Start the rice first.
For this particular dish I used Hal’s Special Sauce recipe from The Enchanted Broccoli Forest. Though not exactly in season, there was a special on summer squash, which comprised the bulk of the dish. Toss in some carrots for color and texture interest. Add a little sauteed chicken on the side for Kiddo and Hubs. Et, voila! Dinner in about 30 minutes.
For the rice, I used coconut milk instead of water, adding some extra water to compensate for the solids in the milk. However, you could use whatever rice you had on hand – brown, jasmine, basamati, whatever. You’ll note that the picture is of my plate (sans chicken). And, depending upon the flavor profile of your sauce, spices, and herbs, you could toss on a little cheese for some added protein. Put a crusty loaf alongside, or an herbed foccocia, and you’re living high on the hog – well, the vegetable hog.
Just a thought…try it out soon!
P.S. Mollie Katzen’s book, The Enchanted Broccoli Forest, has some great illustrations and explanations for understanding better how to chop your veggies and how to structure a stir-fry. Rather than repeat her brilliance here, check out her book!
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