Last week I shared My Base Recipe that I use for many of my main meals such as this Basic Stir Fry. This meal is so nutritious and delicious. It’s not fancy but everyone loves it. Packed with protein, good fats and loaded with veggies. The bonus, it’s so simple you can even cook it on a BBQ.
If you want to see me making it, be sure to check out this Facebook Live Video Israel recorded of me making it on a BBQ up the top of Mt Walker near Hughenden in Qld. The setting was gorgeous, as you can see in the top photo.
Ingredients
- My Base Recipe Ingredients
- Your choice of protein – Tofu, Chicken or Beef (I used 4 chicken thigh fillets cut into chunks for the one I made in the video)
- Loads of any of the veggies you have, diced into bite sized pieces* (I generally have about 1 cup of veg per person)
- 1 1/2 cups chicken bone broth (this could be vegetable stock if you prefer)
- 6 tblspns peanut butter**
- 1/2 – 1 tspn curry powder**
- 2 tblspns tamari**
- 270ml can coconut cream
- Handful of raw cashews
* I used cauliflower chunks, pumpkin and sweet potato cut into 2cm cubes, broccoli, zucchini, carrots, beans, shredded cabbage, mung beans
** You can adjust the quantities of these 3 ingredients based on your family’s tastes. We love peanut butter so love a real rich nutty sauce. We also love curry so put a whole teaspoon in. The tamari adds a bit of flavour too but also impacts the colour of the sauce. For a lighter sauce, stick to 1-2 tblspns, for a richer more flavoursome sauce, increase the amount of tamari.
Method
- Prepare My Basic Recipe as per instructions
- Add in the protein source, stir until lightly brown
- Add in the hard vegetables – cauliflower, pumpkin, sweet potato – stir lightly
- Pour in 1/4 cup bone broth and stir through mix – allow broth to be absorbed
- Add in the peanut butter, curry powder and tamari. Stir around until all the protein and veggies are coated
- Pour in 1 cup of broth and stir through
- Add in the remaining veggies and stir through so all are coated by the sauce
- As the broth absorbs and the sauce thickens, pour in the coconut cream and stir
- Intermittently stir the protein and veggies around until you get the sauce to the consistency / thickness you like. If you’re having noodles or rice, keep the sauce a bit runnier so it can coat the noodles and rice. If you’re serving without noodles or rice, you may like the sauce to be a bit thicker like we do
- When the sauce is at the consistency you want, throw in a handful of cashews and stir through. Serve immediately. Note this is delicious cold too – straight from the fridge the next day for lunch.
2 More Ways
- Make this nut free by replacing the peanut butter with tahini. Please note, tahini has a very different flavour so personally I would use about 3 tblspns of tahini and add a touch more tamari to boost the colour. Play around with the flavours to suit your family.
- Make this a simpler sauce by removing the peanut butter and coconut cream, and instead add in a whole squeezed lime and a tablespoon of rice malt syrup at the end.
Story behind the photo
These photos were taken as I cooked the stir fry on a BBQ at Sunset Lookout, Mt Walker near Hughenden Qld. We thought we’d have dinner watching the sunset over Hughenden. It was just us and about a billion flies, so we ate our stir fry in the car. There was absolutely no sunset to see because the clouds cover came in quick and thick! Thank goodness the stir fry was delicious – in fact, it’s always a winner. Be sure to give it a go.
Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.