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10 Minute Peanut Stir Fry | Nutrition Stripped recipes
Eat Well Apr. 11. 2017
Entreés

10 Minute Peanut Stir Fry

Apr. 11. 2017
Entreés
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

You’ll love this quickie stir fry.

It’s another whole food recipe Tuesday! Just like you, I know there are days when you get home from work and totally do not want to cook a full meal. It happens to all of us, especially when life is full and maybe you didn’t have enough time to batch cook on the weekend. I always keep this “recipe” (but it’s more of a template to follow) on hand for when I didn’t get around to batch cooking or for the end of the week when I’ve already eaten all of my prepped meals! In fact, you may have seen just a few weeks ago when I shared the process on my Instagram stories and shared the final result here. I seriously use this simple formula at least once a week, if not more! It’s a simple and quick stir-fry with a savory sweet peanut sauce for topping that can be made in under 10 minutes, especially if you utilize frozen veggies or have batch cooked veggies and grains.

This recipe can be made in a matter of minutes yet still packs nutrients, fiber, protein, and healthy fats to keep you full. I’ll either throw whatever veggies I have hanging out in the fridge or will use organic frozen veggies for those days when I haven’t made it to the store or am running low. I’ll either store veggies in airtight glass containers in the fridge so they stay fresh longer or go to my frozen stash. (Quick note on frozen veggies – fresh is always best, but frozen is second best as long as there are no added ingredients. i.e. the only ingredient in frozen broccoli should just be “broccoli”.) I also like to keep my pantry stocked with quinoa or quick cooking brown rice for last minute meals, and I always keep organic eggs, tempeh, and tofu in the fridge so I have some type of quick protein option when I need something fast. If you have time to plan ahead, you can opt for your favorite animal protein like chicken or shrimp instead of eggs. 

However, my go-to “emergency” plan is always:

quality protein tons-o-veggies starchy carbohydrate (like quinoa or a sweet potatohealthy fats like avocado or veggies cooked in coconut oil

Today’s recipe is topped with healthy fats from an incredibly sweet and savory peanut sauce. This sauce is my go-to when I want to mix up the flavor of my bowl meals or stir frys. Plus all of the ingredients are pantry staples, so you probably have everything you need on hand! I get asked a lot about how to keep the same 10 or so ingredients you batch cook ahead of time from getting boring. My answer is always SAUCES! Try this peanut sauce next time you need a little flavor shake-up, and I promise you won’t be disappointed.

If you love this peanut sauce, you can also try it with: 

Have a go-to?

Do you have a favorite “911” meal you like to whip up when you need a quick meal? The NS community and I are always looking for new ideas to make healthy living simple, so share yours in the comments! And if you try this recipe at home, be sure to share your thoughts in the comments so I can know what to make more/less of and share on Instagram with #nutritionstripped so I can see!

xx McKel

p.s. Love the idea of meal prep and simple meals but have no idea where to start? We’ve got you covered with the Guide to Master Meal Planning.

The Recipe

Serves 1 serving

Print

Ingredients:

For the stir fry:

2 cups of vegetables (such as broccoli, cauliflower, onions, peppers, sweet potatoes, etc. Use frozen veggies to make it even simpler and quicker.)

1 cup dark leafy green (such as kale or spinach)

1/4 cup quick cooking brown rice

1 tablespoon soy sauce

1 tablespoon coconut oil

1 clove of garlic

Pinch of sea salt and freshly ground black pepper

Optional: 3-4 ounces protein of your choice (eggs, tempeh, tofu, chicken, fish, shrimp, etc.)

For the sauce:

1/2 cup organic peanut butter, unsalted

2 tablespoons gluten-free soy sauce

2 tablespoons sesame seeds

Juice of 1 lime

1/2 teaspoon chili garlic sauce like Sriracha

1 tablespoon maple syrup

Sea salt to taste

1/4 teaspoon white pepper or black pepper

â1 cup hot water to thin, add more for a thinner sauce (i.e. to use on noodle dishes versus for dipping)

 

Directions:

For the stir-fry:

Start by cooking rice on the stove according to package directions.

While rice is cooking, in a medium-hot skillet, add coconut oil to grease the pan, followed by vegetables of your choice, garlic, and seasonings and cook until vegetables are tender and cooked through.

Top rice with greens, veggies, peanut sauce, and protein of your choice if desired.

For the sauce:

While veggies/protein/grains are cooking, whisk together all ingredients in a mixing bowl. Adjust sea salt to taste and adjust water depending on sauce or dipping type. Store in an airtight glass container for up to 1 week.

Ingredients I used in this recipe:

organic peanut butter, organic chili garlic sauce, maple syrup, gluten free soy sauce

 

 

NS Society


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