Stir Fry for an Asian Craving

There are some days that I just really want Asian food.  There’s just something about the salty, savory goodness that is Asian cuisine – and nothing else can satisfy it for me.  Stir fry meals are fast, easy, and can be healthy if you limit the amount of oil you use.  Plus, it’s a great way to incorporate lots of different vegetables.  Although I didn’t have them on hand, snow peas would obviously take this stir fry to the next level.

This particular stir fry is vegetarian – but don’t let that turn off you meat-eaters out there.  You could very easily throw in some sautéed chicken or beef to get your meat-fix.  Here we go…

:: You will need ::

1/2 sweet or white onion

1 tbsp. sesame oil

4 eggs

2 celery stalks

2 cups fresh broccoli (or frozen, chopped)

2 cups cooked rice

braggs liquid aminos* or low sodium soy sauce

:: Let’s get going ::

(1) Heat your skillet or wok to medium-high heat and add about a tbsp. of sesame oil.  If you don’t have sesame oil on hand, substitute canola oil, safflower oil or some other high heat oil (not olive oil).  Slice the onion and then cut the slices in half.  This will leave the onions a little larger than if you had chopped them, giving the stir fry more texture.  Sauté in the pan until the onions begin to become transparent.

(2)  While the onions are sautéing, let’s get the eggs ready.  We are going to use 2 full eggs and 2 egg whites to cut down on the fat content.  Although egg yolks are good for you and contain lots of necessary nutrients (calcium, folate, vitamin D), they also contain a large amount of fat.  The egg whites on the other hand are fat free, but still offer a punch of protein.  In a bowl, separate the 2 egg whites first and discard the yolks (or store for use in another recipe).  Then add the remaining 2 eggs, whites and yolks.  Whisk until blended and season with salt and pepper.  Turn the pan down to medium-low and pour the eggs over the onions in the pan.  Let the eggs firm up a bit, as if you were making an omelette.  As the eggs begin to firm up around the edges, take the spatula around the pan to loosen the eggs.  Try to flip the eggs over (this will be difficult if you are using a larger sauté pan); if you flip it in pieces, that’s fine – the goal here is to make sure the eggs are cooked through.

(3) While the eggs are cooking, chop the celery stalks and broccoli.  I think slicing the vegetables at an angle gives them a little more character and pizzaz, but that’s totally up to you.  Set the sliced veggies aside.

(4) After the egg-onion mixture is done, remove it from the pan to a cutting board.  Let it cool slightly and then slice it into strips.

(5)  To use the same skillet that the eggs were in, take your spatula and scrape free all of the excess egg/onion left in the pan.  Wipe it clean with a dry paper towel; be careful it will still-be-hot.  Place back on the burner at medium-high and add another tbsp. of oil.  Throw the broccoli and sauté until it turns a bright green (or is defrosted, if you are using frozen).  Add the cooked rice on top of the broccoli and let it sit for a few minutes.

(6)  Add the sliced celery and egg-onion mixture to the saute pan, mix well.  On top of the mixture, add 1/8 cup of braggs or low sodium soy sauce.  Sauté for another 5 minutes and your dinner is ready to eat!

*Bragg liquid aminos (otherwise known as, braggs) is an alternative to soy sauce.  Braggs are made from soybeans and contain 16 amino acids.  It is made without chemicals or preservatives and is also great for marinating or salad dressing.  Braggs can be found at Central Market, Whole Foods, The Sunflower Shoppe, or other health food stores.

Printable version.

Printable version with picture.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: