The great variety of local vegetables and meats available at the Saratoga Farmers’ Market this week make perfect ingredients for a stir-fry. This quick cooking recipe is a great after work choice.
The key to a quick stir-fry is to have all the ingredients prepared and ready to go in the skillet. Cut the vegetables into small pieces and slice the meat thinly so they will cook quickly in a wok or skillet on medium to medium high heat.
The recipe below is from the WMHT TV series “From Farm to Table.” This collaborative production of WMHT and Cornell Cooperative Extension explores local farms and highlights local products.
At the WMHT web site you can join nutrition educator Kim Sopczyk, formerly of CCE Warren County, as she shows viewers how to make the most out of fresh local produce. You can also search the archives for more recipes featuring local farm products.
Farmers’ Market Stir Fry
2 cups broccoli*, cut up
1 cup carrots*, sliced
1/4 cup onions*, chopped
1 cup red pepper*, sliced
2 garlic cloves* or 1/2 teaspoon garlic powder
1 tablespoon vegetable oil
1/2 cup fresh mushrooms
1 pound pork or beef*, cut into small strips
1 tablespoon sesame seed oil
1/4 cup low sodium soy sauce
Heat vegetables oil in a wok or skillet on medium to medium high. Add broccoli, carrots, onion, red pepper and garlic. Cook for 5 minutes (vegetables should be firm and crisp). Remove vegetable mixture from skillet and cover to keep warm. Heat sesame seed oil in skillet, add mushrooms and pork or beef strips to the skillet. Cook stirring frequently for 5 minutes. Return the vegetables to the skillet, add soy sauce, stir together and cook over medium high heat until heated through. Serve over brown rice.
Makes 6 servings.
Nutrition per serving (not including rice): 180 calories, 7.4g fat, 1.8g saturated fat, 55mg cholesterol, 421mg sodium, 6.3g carbohydrate, 2g fiber, 22g protein, 20% DV vitamin A, 70% DV vitamin C.
Source: WMHT “From Farm to Table” series, http://www.wmht.org/topics/home-how-to/food/farmtotable/recipes/.
Ingredients marked with an asterik (*) are available at the Saratoga Farmers’ Market. For more information about food and nutrition contact Diane Whitten at Cornell Cooperative Extension, dwhitten@cornell.edu, 885-8995.
