We discovered the incredible virtues of stir-fry last year, while living perpetually in hotel rooms, equipped with only an electric skillet, a knife, and soy sauce packets (lifted from the friendly sushi stand, in the commissary.) Finally, in the 23rd state, we created the following, uber-cheap, low-fat, high-protein, delicious combination of flavors. =)
Necessities: (With uber-informative links from my favorite website!)
- Soy Sauce (I use low-sodium Kikkoman’s) <-- Flavor =)
- Coconut Oil <-- GOOD fat! Eliminates BAD fat!
- 2 Green Peppers (Diced or sliced) <-- Vitamins/minerals
- 1 Can Garbanzo Beans <-- Protein and more vitamins
- 1 Onion (Diced or sliced) <-- Vitamins/enzymes/immune support
- 4 Garlic cloves, minced/crushed <-- Immune system booster/enzymes
- Brown Rice, cooked (1-2 cups) <-- Rice + bean = Complete protein
Optional:
- Carrots (About 1 cup? Diced, sliced, grated, whatever) <-- Vitamins galore
- Mushrooms (8 oz, sliced) <-- Great source of copper
- Water Chestnuts (1 small can) <-- They add nice texture, haha
- Celery (2 stalks, sliced/diced) <-- Great source of GOOD sodium/crunch
This time, I used the following combination of foods
First, dice the onions and carrots (if using carrots) and saute them in coconut oil...
Then, when they are partly cooked, add the garlic and green peppers...
Here, I add the mushrooms (I don't like mushy veggies, so I cook them only a bit) and the soy sauce, and put the lid on so it can all steam a bit, on medium-low...
Then I add the garbanzo beans (they're already cooked - they just need to warm up)
And the water-chestnuts (or celery, if you're using that - it adds a great "crunch")...
Fill the bowls with some rice... maybe 1/3 full?
And ta-da! Delicious, nutritious, adaptable, and WAY affordable. =) Makes about 4-5 servings.
(Snowmen salt-and-pepper shakers are optional)
I'll have to make this! Like this week.
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