free of gluten and top 9 allergens<\/p><\/div>\n
For an easy and budget-friendly meal in minutes, you can’t beat stir frying. We’ll teach you the simple techniques that go into making a restaurant-worthy dish.<\/p>\n
This sweet and sour veggie stir fry has the perfect balance of sweet and savory. It’s great served over rice, quinoa, cauliflower rice, noodles, or even in lettuce cups.<\/p>\n
You can totally use whatever veggies you have on hand.<\/p>\n
At the end of this post we share a link to this past Saturday’s live Facebook cooking video, At Home With Your Allergy Chefs<\/em>. Chef Joel’s fundamentals of cooking class takes you through the process of blanching and making this incredible stir fry.
\n<\/p>\nMise en Place<\/strong><\/p>\nBecause stir frying is so fast, it’s important to have all ingredients measured out and ready to go before you start cooking.<\/p>\n
mise en place<\/p><\/div>\n
So before firing up the stove, be sure to have all the veggies prepped, rice cooked, and your sauce made.<\/p>\n
For the Sauce<\/strong><\/p>\nWhisk together light brown sugar, vegetable broth or water, apple cider vinegar, ketchup, coconut aminos, and cornstarch and place in a small saucepan. Turn the heat to medium, whisking constantly until the mixture comes to a simmer, which could take up to 5 minutes. When it comes to a simmer, whisk for another 2 minutes before removing from heat and setting aside.<\/p>\n
The sauce can be made several days in advance and stored in the fridge until needed.<\/p>\n
For the Stir Fry<\/strong><\/p>\nHeat a flat-bottomed wok or large saut\u00e9 pan over medium-high heat until a drop of water vaporizes immediately on contact. Add oil and swirl around in the pan. When oil is hot add onions, bell peppers, and a little salt. Cook and toss for 1 to 1-1\/2 minutes.<\/p>\n
Add cabbage, broccoli, and carrots, which have been blanched. See Chef Joel’s tip below for blanching. Stir or toss for another 1 to 1-1\/2 minutes.<\/p>\n
Add sauce and bring to a boil, stirring for 1 minute.<\/p>\n
Serve over rice, quinoa, or noodles and garnish with green onions.<\/p>\n
<\/p>\n
Do you want yours meaty?<\/strong><\/p>\nAdd chicken in place of 1 cup of the broccoli or other vegetables. Cut 1-pound boneless, skinless chicken breasts or thighs into 1-inch cubes. Heat oil in a wok or large saut\u00e9 pan. Add half of the chicken in a single layer and season with salt and pepper. Cook for 3 to 5 minutes until cooked through. Remove from skillet and repeat with remaining chicken.<\/p>\n
Continue with the directions for the veggie stir fry, adding the chicken back into the skillet with the cabbage, broccoli, and carrots.<\/p>\n
Chef Joel’s Tip on Blanching<\/strong><\/p>\nSome foods, especially vegetables, are blanched or parboiled before being used in a recipe where they will be finished by another cooking method, such as stir frying. To do so, they are immersed in a large quantity of boiling water and partially cooked. Blanching is done quickly, usually 30 seconds to a minute. Parboiling is usually several minutes.<\/p>\n
Vegetables that are blanched or parboiled in water are shocked or refreshed in an ice bath to stop the cooking process. An ice bath is simply a container of ice cubes and cold water.<\/p>\n