Thursday’s Healthy Stir-Fry Surprise: Cheap, Quick, and Nutritious Meals for the Whole Family!

Meal Prep and Cooking Time

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Servings: 4
• Grams per Serving: ~350 g

Instructions

1. Cook the Base:
   • Prepare rice or noodles according to package instructions. Set aside.
2. Prepare the Veggies:
   • Wash and chop your chosen veggies into bite-sized pieces.
3. Cook the Protein:
   • Heat 1 tbsp of oil in a large pan or wok over medium-high heat.
   • If using chicken or tofu, cook until lightly browned and fully cooked. Remove and set aside.
   • If using eggs, scramble them in the hot pan and set aside.
4. Sauté the Veggies:
   • Add another splash of oil to the same pan. Sauté garlic and ginger (if using) for 1 minute.
   • Add veggies and stir-fry for 5-7 minutes until tender-crisp.
5. Combine Everything:
   • Return the protein to the pan and add soy sauce. Stir well to coat.
6. Serve:
   • Serve the stir-fry over rice or noodles. Garnish with green onions, sesame seeds, or chili flakes if desired.

Why This Recipe Works

This stir-fry is the ultimate fridge-cleaning meal! It’s quick, budget-friendly, and endlessly adaptable. Packed with fresh veggies and customizable protein options, it’s a crowd-pleaser for busy families.

Healthy Aspect

This recipe is a healthy option because it combines lean protein, fiber-rich vegetables, and whole grains (if using brown rice or whole-grain noodles). It’s low in unhealthy fats and rich in vitamins, minerals, and antioxidants.