Staple Item Stir-Fry

  • Recommended for: High Calorie, High Protein, Taste Changes
  • Serves 4-6
Staple Item Stir-Fry


  • 1 cup brown rice or quinoa
  • 2 cup water
  • 1 lb frozen shrimp/chicken/salmon/edamame or tofu
  • 2 cups frozen peppers
  • 2 cups frozen broccoli
  • 1 cup frozen onions
  • 1 Tbsp olive oil

 For the sauce:

  • 3 Tbsp reduced-sodium soy sauce or coconut aminos
  • 1 Tbsp maple syrup or honey
  • 1 Tbsp rice vinegar
  • 1 tsp oil
  • 1 tsp ground ginger
  • 1 tsp ground garlic
  • ½ lime, juiced



  1. First cook the rice/quinoa. In a medium-sized pot, combine 2 cups water and rice or quinoa. Bring the mixture to a boil, then reduce the heat to medium-low, cover with a lid, and simmer until it has absorbed all of the water. Remove from heat, and let it rest for about 5 minutes. Uncover the pot and fluff with a fork. Set it aside to cool.
  2. While the quinoa/rice is simmering, prepare the dressing: mix all ingredients together in a small bowl, and set aside.
  3. Finally, in a large sauté pan, heat 1 Tbsp olive oil over medium heat. Add protein of choice (season with salt and pepper if desired) and cook until slightly done (turn over halfway while cooking), about 3-5 minutes. Add in frozen vegetables and stir. Cook together until vegetables are warm and tender, stirring occasionally. Pour sauce over the mixture and stir. Serve warm.