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Stir (fry)-ing Things Up

April 5, 2010

By Brianne Harrison

Stir fry is way up there on my list of favorite weeknight meals. It’s super fast, easy, versatile, and lets me use up leftover meats or veggies from earlier meals. It’s simple to whip up a dish for yourself, or throw in more veg to stretch it out to feed a crowd. Plus, it tends to be a comforting favorite for most people, so even picky eaters will probably happily dig in!

Serves 2

1 c. tofu or cooked meat, diced
1 carrot, peeled and diced
1 celery rib, diced
½ yellow onion, chopped
2 cloves garlic, sliced
1-inch piece of ginger, diced
Green vegetable of choice (broccoli, chopped kale, zucchini, peas, snow peas, asparagus, and green beans work well)
½ red or yellow bell pepper, sliced
Sesame oil or vegetable oil
Mirin (optional)
A few tablespoons low-sodium soy sauce
¼ package soba noodles

1. Cook the soba noodles according to package directions. Drain.
2. While the noodles are cooking, heat some sesame or vegetable oil in a wok or non-stick skillet. When it’s warm, add the onion and garlic. Saute just until the onion begins to color, stirring occasionally, about 2-3 minutes
3. Add the celery, carrot, ginger, and green vegetable. Stir fry for another 3 minutes.
4. Add the meat or tofu, the bell pepper, and a splash of mirin. Stir fry another minute, until the meat or tofu is warmed through.
5. Add the soba noodles and just enough soy sauce to flavor the ingredients (a few tablespoons should do it). Toss until everything is combined and serve.

This dish is, of course, customizable—use whatever you have in the fridge, vegetable and meat-wise. It’s also delicious as leftovers!

Healthy Roundup
Soba noodles are made out of buckwheat flour, so they’re high in vitamins B1 and B2 and have more protein than rice (almost twice as much, in fact.) They also contain rutin, a bioflavonoid that also provides the health benefits in green tea and red wine. Rutin strengthens capillaries and helps people suffering from arteriosclerosis and high blood pressure. It’s also believed to be a powerful antioxidant.

There’s been some talk lately that soy sauce is high in antioxidants, and that it can help reduce cholesterol and LDL cholesterol level and even reduce the risk of breast cancer. Just make sure you don’t use too much or get the low-sodium kind so you don’t end up adding too much salt to your diet!

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