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Stir Fry

Recipe Video


  • 1/2 C Multi-Purpose Sauce
  • 2 breasts boneless skinless chicken breast, or 14 oz package Tofu
  • 1 red bell pepper
  • 1/2 red onion
  • 2 C green beans, frozen or fresh
  • 1 C bean sprouts
  • 1 carrot
  • 1/2 zucchini
  • 2 cloves garlic
  • 1 tsp ginger
  • 1 Tbsp cornstarch
  • 1 Tbsp sesame seeds, optional
  • 3 C brown rice or soba noodles
  • Salt and pepper to taste


Mise En Place

  • Make Multi-purpose sauce recipe
  • Cube and marinade chicken-or- press and cube Tofu
  • Chop red pepper, onion, green beans
  • Shred carrot, and slice zucchini
  • Peel and mince garlic
  • Measure out the ingredients

Prepare protein

  • “OR” If using chicken, cut the raw chicken into small cubes and place chicken and ¼ C Multi-purpose sauce (see recipe) in a bowl. Ensure the chicken is thoroughly coated with marinade. Place plastic wrap over top of bowl and let marinate in refrigerator for at least 2 hours or overnight. When ready to prepare stir fry, remove bowl from refrigerator and lightly pat dry to remove excess marinade.
    If using tofu, place tofu on a rimmed plate and top with a weight plate to press the tofu for at least 15 minutes. Cut the tofu into cubes

Prepare Veggies and Sauce

  • In a bowl, combine chopped red pepper, onion, and green beans, and set aside
  • In another bowl, combine the garlic, ginger, carrots, zucchini, bean sprouts, and sesame seeds. Set aside.
  • Whisk together 1/4 C Multipurpose Sauce with cornstarch and set aside

Cook Protein

  • Place a large sauté pan on a high heat burner. *This is very fast so make sure you have all your ingredients ready to go into the pan*
  • Once the pan is hot, quickly add the chicken or tofu and stir-fry until cooked through.
  • Remove the chicken or tofu from the pan and set aside. If the chicken or tofu sticks, add 1-2 tablespoons of water to the pan and stir lightly to unstick.

Cook Vegetables

  • Being very careful, add peppers, onion, and green beans to the pan. Cook on medium-high heat until the vegetables begin to caramelize. If the vegetables stick, add 1-2 tablespoons of water to the pan and stir lightly to unstick the vegetables.
  • Add the carrot, zucchini, bean sprouts, garlic, sesame seeds, sauce, cooked chicken, and seasoning and cook on medium heat for two more minutes.


  • Serve with soba noodles or brown rice.
  • Enjoy!

Recipe in Action

  • 6 Servings
  • Difficulty: Easy
Click here for Nutrition Facts Nutrition Tip

Cooking without oil is a simple way to reduce the calories and fat in a dish.

Cultural Facts

Stir fry is a Chinese cooking technique to quickly cook vegetables and meat by constantly stirring them in a very hot wok or saute pan.