Stir Fry

Stir-fry is a quick and easy dish that kids under 12 can enjoy making. Here are some simple recipes for different types of stir fry, along with suggestions for substituting ingredients to accommodate different dietary requirements.

Each recipe serves 2-4 people, depending on portion size.

Chicken Stir Fry

Ingredients:

• 2 boneless, skinless chicken breasts, sliced into thin strips
• 2 tablespoons vegetable oil
• 2 cups mixed vegetables (such as carrots, bell peppers, snap peas, and broccoli)
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• Salt and pepper to taste

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook for 5-7 minutes or until browned and cooked through.
3. Add the mixed vegetables and garlic, and stir-fry for an additional 2-3 minutes or until the vegetables are tender.
4. Add the soy sauce, salt, and pepper and stir to combine.
5. Serve hot over rice or noodles.

Substitutions:

• Vegetarian/Vegan: Substitute tofu for the chicken.
• Halal/Kosher: Use halal or kosher chicken.
• Gluten-free: Use tamari instead of soy sauce.

Beef and Broccoli Stir Fry

Ingredients:

• 1 lb. flank steak, sliced into thin strips
• 2 tablespoons vegetable oil
• 2 cups broccoli florets
• 1 onion, sliced
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• Salt and pepper to taste

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the beef and cook for 5-7 minutes or until browned and cooked through.
3. Add the broccoli, onion, red bell pepper, and garlic, and stir-fry for an additional 2-3 minutes or until the vegetables are tender.
4. Add the soy sauce, salt, and pepper and stir to combine.
5. Serve hot over rice or noodles.

Substitutions:

• Vegetarian/Vegan: Substitute tofu for the beef.
• Halal/Kosher: Use halal or kosher beef.
• Gluten-free: Use tamari instead of soy sauce.

Shrimp Stir Fry

Ingredients:

• 1 lb. shrimp, peeled and deveined
• 2 tablespoons vegetable oil
• 2 cups mixed vegetables (such as carrots, bell peppers, snap peas, and broccoli)
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• Salt and pepper to taste

Instructions:

1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the shrimp and cook for 2-3 minutes or until pink and cooked through.
3. Add the mixed vegetables and garlic, and stir-fry for an additional 2-3 minutes or until the vegetables are tender.
4. Add the soy sauce, salt, and pepper and stir to combine.
5. Serve hot over rice or noodles.

Substitutions:

• Vegetarian/Vegan: Substitute tofu for the shrimp.
• Gluten-free: Use tamari instead of soy sauce.