By Jennifer Alexander Ruple

Originating from China, stir-fry is a cooking technique that involves cooking food over high heat –
similar to the French technique sauté. In this method, the constant tossing of stir-fry ingredients
allows food to cook quickly without being scorched.
One of the greatest advantages of stir-frying is its adaptability. Any combination of proteins,
vegetables, and seasonings can be used, allowing for endless culinary creativity. Try this recipe for
Teriyaki Chicken Stir-fry, or choose different ingredients and build your own bowl.

Getting Started
Be prepared. The stir-fry process moves quickly. Have all ingredients prepped and ready to go before heating the pan or wok.
Choose an oil that can withstand a high temperature without smoking such as avocado, canola,
peanut or grapeseed.
Cut protein and veggies into uniform pieces so they cook at the same rate.
Cook protein and vegetables separately. Sear meat or vegetarian protein first. Remove it from pan.
Then cook vegetables, combining protein and veggies back in the pan prior to adding sauce.
Add harder vegetables that need more time to cook to the pan first such as carrots and broccoli. Then add quick cooking veggies such as bok choy and snow peas.

Teriyaki Chicken Stir-fry
1 pound boneless chicken breast cut into 1-inch pieces
2 tablespoons vegetable oil
1 red bell pepper, sliced
1 cup each: broccoli florets, chopped onion, sliced mushrooms, water chestnuts and snow peas
4 cups jasmine rice
Sauce
1/3 cup low-sodium soy sauce
3 tablespoons honey
2 tablespoons rice wine vinegar
1 tablespoon cornstarch dissolved in 2 tablespoons of water
¼ cup water
1 teaspoon sesame oil
1-2 cloves garlic, minced
1 teaspoon fresh ginger, minced

Directions – 4 servings
Make the teriyaki sauce and marinate the chicken in half of it for at least 1 hour.
Cook rice and set it aside.

In a large skillet or wok, heat 1 tablespoon of oil over med high. Add chicken, stirring continuously
until cooked, about 5-6 minutes. Remove chicken from pan.
Add the second tablespoon of oil to pan if needed. Add vegetables and cook, stirring continuously,
until they are crisp-tender.
Add chicken back into the pan. Pour remaining sauce over the mixture and cook until the sauce has
thickened and the ingredients are well coated.
Serve over rice and garnish as desired.

Build Your Own Bowl
Select a Base – try jasmine, brown or white rice, ramen or rice noodles.
Pick a Protein – chicken, beef, pork, shrimp, or plant-based proteins such as tempeh and tofu are all
excellent choices.
Add Color and Texture with Vegetables – a combination of three to five veggies will do – broccoli, bell peppers, carrots, mushrooms, bok choy, water chestnuts, cabbage, onion, snow peas and baby corn.
Don’t Forget to Garnish – chopped green onions, peanuts, cashews, and toasted sesame seeds are
ideal toppers.