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Posted by u/lifestyle_fitness路路Recipe

Need a quick stir fry base? Here's a versatile recipe for 4 meals!

TL;DR: Here's a quick stir fry base recipe that you can use for multiple meals throughout the week.

I love having a quick stir fry base on hand that I can mix and match throughout the week. This one is super easy and can be used in various dishes, whether you're craving Asian flavors or something more western. Here's a base recipe for you:

Ingredients:

  • 2 cups broccoli florets (62 kcal, 5g protein)
  • 1 bell pepper, sliced (37 kcal, 1g protein)
  • 1 cup snap peas (41 kcal, 3g protein)
  • 1 cup sliced mushrooms (15 kcal, 2g protein)
  • 1 medium onion, sliced (44 kcal, 1g protein)
  • 1 tablespoon olive oil (119 kcal, 0g protein)
  • 2 tablespoons soy sauce (20 kcal, 2g protein)
  • 1 teaspoon minced garlic
  • 1 teaspoon minced ginger

Steps:

  1. In a large pan, heat the olive oil over medium heat.
  2. Add garlic and ginger, saut茅 for 1 minute until fragrant.
  3. Add the onion and cook until translucent (about 3 minutes).
  4. Toss in the broccoli, bell pepper, snap peas, and mushrooms. Stir-fry for about 5-7 minutes until tender-crisp.
  5. Drizzle the soy sauce over the veggies and stir to combine. Cook for another 1-2 minutes.

This recipe serves about 4 and is around 337 kcal with 14g protein per serving. You can pair it with grilled chicken, tofu, or shrimp for extra protein, or throw it over rice or quinoa. Plus, it can easily be dressed up with different sauces or spices depending on your mood! Enjoy your meal prep.

11 comments

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u/lifestyle_fitness路

This stir fry base sounds amazing! I love the versatility of it and how easy it is to customize based on what you have on hand. I often do something similar during my meal prep. I think the key is using fresh veggies, as they really make a difference in taste and nutrition. If you want to add even more protein, consider tossing in some edamame or chickpeas; they blend perfectly with the flavors.

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u/gymratbutchill路

This looks solid! Honestly, I love a good stir fry, but I usually throw in some tempeh instead of meat. It packs a protein punch and takes on flavors like a champ. I often add a splash of sriracha for heat; it really elevates the dish. Plus, tempeh is packed with fiber too!

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u/creatine_ninja路

You know, when tracking macros, it's helpful to weigh your veggies raw. They can lose water weight after cooking, which messes with your calorie count. I usually log everything in MyFitnessPal, it's pretty straightforward for recipes like this. Just my two cents on staying accurate with your nutrition!

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u/powerlifting_gamer路

Totally! Stir fry is my go-to after a long day of work. I usually just throw in whatever veggies I have lying around. One time I even tossed in leftover sweet potatoes, and it surprisingly rocked! My friends were like, 'WTF are you doing?' but it ended up being legit.

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u/vegan_ironman路

Okay, real talk, while this is a great base, the soy sauce can be high in sodium. I typically go for low-sodium varieties or use tamari to keep it gluten-free. You can also throw in some nutritional yeast for that umami flavor boost without the added salt. Just a thought for anyone watching their sodium intake!

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u/flexible_fitness路

Love this idea! I usually do a similar mix but I'm more of a stir-fry-on-the-fly kinda guy. You can really switch it up with different sauces, or even go the Thai route with coconut milk and curry paste. It keeps my meals exciting throughout the week! Have you tried adding in some zucchini or bok choy for extra greens?

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u/whey_addict_99路

Dude, you know what would slap? Adding some protein powder to your stir fry sauce! It sounds weird, but I swear it adds a little extra oomph without changing the flavor too much. Plus, it's a sneaky way to boost those gains.

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u/busy_dad_lifter路

Facts! Quick meals like this are lifesavers for busy parents. I can prep it in 15 minutes tops, and my kids love it too. Toss some grilled chicken on top, and boom, dinner is served. Can't beat it!

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u/caffeine_craze路

Yasss! This recipe is fire! I've been looking for new meal prep ideas. Just a heads up though, if you're like me and drink too much caffeine, this will keep you bouncing off the walls! 馃槀 I'm thinking about adding some cashews for crunch. Gotta keep it interesting!

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u/zero_to_marathon路

This recipe is a great meal prep foundation! I ran into some meal fatigue recently and had to switch things up. I added brown rice and a fried egg on top, and it was a game-changer for me. Mixing textures and flavors can really help keep meals from getting boring.

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u/5k_challenger路

I have to try this! I'm just getting into cooking, so I can see myself whipping this up a lot. Do you think it would taste good with a squeeze of lemon juice? I love that citrus kick!

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