Super quick healthy stir fry


For a quick healthy lunch try a stir fry.

1 Tbsp Coconut Oil – or use water for McDougall
2 Cups cooked brown rice, hot cold or frozen
1 tsp miso paste or bouillon dissolved in 2 Tbps water
1 Tbsp Italian seasoning
1 cup carrots, chopped or precut baby carrot
1 cup spinach, fresh or frozen
A dash of tenderness (as the spoon says on the pic)
Optional – any other veggie, frozen green beans work really well in stir fry

In large pan, wok or pressure cooker, set to medium high heat
Add oil (or water) and seasoning
Dissolve miso or bouillon in water, add to pan
Note: if using water and not oil be sure to add a teaspoon or more water as needed to keep the pan moist during this entire recipe. Non stick works best for this type.
Add veggies and stir every minute or so until the harder veggies start to get tender.
Add rice, cover, and stir every minute or so. Cook for about 3-5 minutes. Serve hot. Salt to taste

I make a huge batch of this with any frozen veggies I can find and the fresh ones that need to be eaten. I typically like to sauté onion or shallots, when I have the time.

As I mentioned above frozen green beans work especially well in this recipe. I had this huge bag and didn’t know what to do, because roasting makes them tough. Stir fry is perfect, they come out really good.

Options: use sesame oil for a more Asian flavor, or Tamari-soy sauce.


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