PT Kitchen: Teriyaki Stir Fry

Author

Jess Kehoe, DPT

I love having some recipes that are flexible.  This is one that fits any mood, be that meatless Monday or left over chicken.  Whatever veggies you have in the fridge with chicken, tofu, beef, chickpeas, or just all veggies, it all turns out good.  Traditionally you would find carrots, bell peppers, and broccoli as a good combo, but I have used cabbage, zucchini, snow peas, or green peas as additions or replacements with good results.  It’s also a nice addition to add a handful of cashews at the end if you like, or some sesame seeds.  This teriyaki sauce is so easy and so delicious, it will make any combo you can throw together delicious.  Don’t forget to make the rice, quinoa, soba noodles or lo mein noodles.  So many options!
Enjoy!



Teriyaki sauce:

1 ½ tablespoons corn starch 
1 tablespoon chopped ginger
3-4 medium cloves garlic, minced
½ cup water
⅓ cup tamari or soy sauce
3 ½ tablespoons maple syrup or honey
1 tablespoon lemon juice

Place all ingredients in a food processor or blender to puree.

Veggies:  1-2 cups of each veggie you choose

If using meat, cut 1-1.5 lbs into bite size pieces.  Use 1-2 tablespoons of oil in a pan over medium heat, and saute until  fully cooked.

Using a saute pan or wok over medium-high heat add 2 tablespoons of water and the carrots.  Reduce the heat to medium and cover to steam the carrots for a few minutes.  Remove the cover and add the remaining vegetables.  If using zucchini put that in next to let it sear slightly for 2-3 minutes.  Then add peas, cabbage, peppers, broccoli.  Cook, stirring frequently for another few minutes, you can cover and steam with a little more water if using broccoli.  

Add the teriyaki sauce and the meat (if using) to the vegetables.  Mix to coat then let the sauce come to a boil over medium-high heat.  When the sauce is thickened add the cashews and combine.  Serve over your favorite rice or noodle choice.