Teriyaki Stir-Fry

This versatile recipe can be made with ingredients from the pantry. Choose a mix of veggies and protein to make your own combination.


  • 2 teaspoons canola oil
  • Chosen ingredients from the tables


  1. Wash hands with warm, soapy water.
  2. Prepare chosen ingredients from each of the four columns on the next page plus one of the sauces. Try cutting vegetables into different shapes for variety. For example: strips of green peppers, carrots sliced thinly at an angle, and chunks of zucchini.
  3. Cook protein foods, if needed.
  4. Warm a large, heavy skillet, wok (large, bowl-shaped pan), or electric skillet to high heat until a drop of water evaporates on contact. Pour 2 teaspoons of canola oil in a thin stream around the edge of the pan.
  5. Add aromatics all at once to pan. Cook and stir until they smell good (about 10 seconds).
  6. Add protein food (pre-cooked). Stir-fry 3-5 minutes. Add 1-2 Tablespoons of water, if needed. Remove from pan.
  7. Put about half of the main vegetables in pan. Stir-fry 2-3 minutes, stirring constantly, until vegetables are crisp tender. Remove from pan. Stir-fry other half of main vegetables and green vegetables. Add 1-2 Tablespoons of water if vegetables stick to pan. Remove from pan.
  8. Add seasoning sauce to pan. Stir until the sauce bubbles and thickens. Add protein and vegetables back to the pan. Toss well to coat with sauce. Cover and heat 3-5 minutes until hot. Serve with brown rice or whole-grain noodles.

Makes 4 servings

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