Simple to Make. Love to Eat.

Simple & Easy to Make

I prepare everything earlier in the day. When it’s time for dinner, the rice can be reheated quickly in the microwave. The veggies are cut, and the garlic sauce is ready to go. Quick as 1–2–3. 😁

As always, Simplicity is Key.

Brown Rice Ingredients — Makes 2 servings

Instructions

Step 1 — Prepare the Rice

• 1 c. water
• 1/2 c. brown rice
• 1 saucepan with lid

Begin by washing the rice. (See photos above.) The process removes the rice hulls and any unwanted materials. It also reduces the starch. I use a 4-cup measuring cup to clean the rice. Any larger size bowl will do. Stir with your fingers for about 5 minutes. The water will become murky. Drain the rice.

Note: Not washing the rice makes it stickier and may clump. Using this process has made my rice close to perfect, each & every time.

1. Add the rice to 1 cup of water in the saucepan. Bring the contents to a boil.
2. Reduce the heat to low, cover, and simmer for about 45 minutes or until the water is absorbed. Check periodically & stir with fork to avoid sticking to the bottom of the pan.
3. Remove from heat and let stand covered for 5 minutes.
4. Put the rice in a microwaveable container or casserole with lid. Refrigerate until it’s time for dinner.
5. Reheat, fluff with a fork, and serve.

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Step 2 — Make the Garlic Sauce

Ingredients

• 2 T. rice vinegar **substitute with white wine vinegar**
• 3–4 T. liquid aminos
• 2 teaspoons Chinese rice wine **substitute with Dry Sherry or Marsala**
• 1/2 teaspoon chili sauce or hot sauce, according to taste
• 1 T. water
• 1 T. sesame oil or olive oil
• 1 large or 2–3 medium garlic cloves, finely chopped (or 4 teaspoons chopped garlic)

1. In a small bowl, stir together the rice vinegar, liquid aminos, rice wine or sherry, chili sauce, water, oil, and garlic. **I add all the ingredients into a 1 c. measuring cup for easy use**
2. Cover and refrigerator until needed.
3. Use in your favorite stir-fries and enjoy.

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Any Combination of Veggies Will Do

Sliced, diced and ready to be stir-fried

If you’ve read my previous recipes, you know I rarely measure. I go by sight. On this particular day, broccoli was the main ingredient. My guesstimates of measurements are:

• 2 c. broccoli, broken into small florets
• 1 c. zucchini, sliced
• 1/2–1 c. white onion, sliced thin
• 1 c. red, yellow, and green peppers, sliced
• 1 c. mushrooms, sliced
• 1/4–1/2 c. celery, diced
• 1–2 scallions, cut diagonally into 1/2 inch pieces **save some of the green parts as garnish**
• 2 garlic cloves, minced

Sprinkle each bowl with a blend of cumin, garlic powder, chili powder, and cayenne pepper. I keep a blend of these ingredients in a jar. Great for Mexican dishes too.

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Time to Stir Fry

1. Heat 2–3 tablespoons of olive oil in a large skillet or wok over medium-high heat.
2. Add onions and garlic. Sauté 1–2 minutes until tender.
3. Add the broccoli. Cook an additional 2–3 minutes.
4. Add the zucchini and peppers. Stir all ingredients for 1 — 2 minutes.
5. Add the white scallion pieces & stir.
6. Add the garlic sauce to the veggies. Stir to combine. Heat 2–3 minutes. Keep a little extra sauce to add after plated.
7. Mix in the celery. **The celery adds a nice crunch like water chestnuts**
8. Serve over the heated rice. Garnish with the green scallion pieces.

Eat Healthy! Eat Hearty! Eat Up! 😋

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The History & Evolution of Stir-Fry

• Without dispute, stir-fry originated in China. A method of stir-fry appears to have begun during the Zhou Dynasty (1046–256 BC).
• Han Dynasty (206 BC — 220 AD) Wok frying was used to dry grain & wasn’t used for cooking.
• Song Dynasty (960–1279) Vegetable oil replaced animal fats for cooking.
• Ming Dynasty (1368–1644) The wok was refined to its modern shape & allowed for quick cooking in oil.
• The stir-fry method was brought to the West by Chinese immigrants.
• In the 1970s when stir-fry gained “health-conscious” status, wok purchases exploded. Stir-fries have remained popular due to its quickness in preparing a meal.

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Health Benefits

• Uses very little oil which keeps dishes low in fat & calories.
• The high temperature required to stir-fry cooks fast & retains nutrients.
• Prevents the loss of B vitamins.
• Improves the absorption of fat-soluble vitamins and some plant compounds.

Note: Stir-frying decreases the amount of vitamin C in vegetables.

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Eat Well! Stay Well! Live Well!