1. 7 Steps to
Creating a Stir-fry
Pinchin’ Pennie$ in the Kitchen
Created by:
Julie Garden-Robinson, Ph.D., R.D., L.R.D.
Food and Nutrition Specialist
Becky Berg, Program Assistant

2. 1. Choose One Protein
• Chicken
• Beef
• Pork
• Tofu

3. 2. Marinate Protein in One
of the Following:
• 1 Tbsp. soy sauce
• 1 Tbsp. chicken broth
• 1 Tbsp. apple juice

4. 3. Choose and Prepare
a Variety of Veggies
• Onion
• Shredded carrots
• Shredded cabbage
• Sliced mushrooms
• Sliced celery
• Sliced peppers
• Zucchini
• Yellow squash
• Minced garlic

5. 4. Make a Sauce and a Glaze
• Sauce: ¼ c. chicken broth, ¼ c. soy sauce, 1 to
2 tsp. sugar, 2 to 4 tsp. vinegar
• Glaze: 2 tsp. cornstarch plus 2 Tbsp. water or
chicken broth

6. 5. Cook the Meat
• Turn skillet on high.
• Add 1 Tbsp. oil and cook half the meat
for two to three minutes.
• Transfer to bowl.
• Cook remaining meat.

7. 6. Cook the Veggies
• Add 2 Tbsp. oil.
• Stir-fry onion, then add garlic.
• Add remaining veggies.
• Cook to desired tenderness.

8. 7. Combine the Ingredients
• Return meat to pan with veggies.
• Add sauce and stir to coat evenly.
• Stir in glaze.
• Serve immediately.

9. Menu Idea
• Stir-fry beef and broccoli over brown rice
• Fresh or canned pineapple
• Fat-free or low-fat milk