Ingredients with Measurements:
- 4 medium zucchinis, spiralized
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 2 garlic cloves, minced
- 1 tablespoon ginger, grated
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional: sliced chicken, beef, or tofu for added protein
Special equipment needed:
- Spiralizer
Step-by-step instructions:
1. Spiralize the zucchinis and set aside.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the sliced onion and bell pepper and sauté for 3-4 minutes until softened.
4. Add the minced garlic and grated ginger and sauté for another 1-2 minutes.
5. If using protein, add it to the skillet and cook until browned.
6. Add the spiralized zucchinis to the skillet and stir fry for 2-3 minutes until tender.
7. Add the soy sauce and sesame oil to the skillet and stir to combine.
8. Season with salt and pepper to taste.
9. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 10 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 100
Fat: 6g
Carbohydrates: 9g
Protein: 4g
Fiber: 3g
Substitutions for ingredients:
- Use any other vegetables you have on hand, such as broccoli or carrots.
- Use coconut aminos instead of soy sauce for a gluten-free option.
- Use avocado oil instead of olive oil.
Variations:
- Add a beaten egg to the skillet and scramble it with the vegetables for added protein.
- Top with chopped peanuts or cashews for added crunch.
- Add a tablespoon of honey or maple syrup for a touch of sweetness.
Tips and tricks:
- Don't overcook the zucchini noodles, or they will become mushy.
- Use a non-stick skillet to prevent sticking.
- If you don't have a spiralizer, you can use a vegetable peeler to make thin strips of zucchini.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a bowl or on a plate, garnished with chopped herbs or sesame seeds.
Garnishes:
Chopped herbs or sesame seeds
Pairings:
Serve with steamed rice or quinoa for a complete meal.
Suggested side dishes:
- Steamed broccoli
- Roasted sweet potatoes
- Edamame
Troubleshooting advice:
- If the zucchini noodles are too watery, pat them dry with a paper towel before adding them to the skillet.
- If the vegetables are sticking to the skillet, add a splash of water or broth to loosen them up.
Food safety advice:
- Make sure to wash the vegetables thoroughly before using them.
- Cook the protein to an internal temperature of 165°F to ensure it is safe to eat.
Food history:
Stir fry is a popular Chinese cooking technique that involves quickly cooking ingredients in a hot skillet or wok.
Flavor profiles:
Savory, umami, slightly sweet
Serving suggestions:
Serve hot as a main dish or side dish.
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