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Yield: 4 Servings

1 c Water
2 tb Cornstarch
1/4 c Lemon juice
2 tb Honey
1 tb Fresh ginger, grated
2 tb Miso

2 tb Canola oil
1 ea Medium onion
2 c Broccoli, chopped
4 oz Tempeh
1/2 lb Mushrooms
1/2 lb Snow peas, sliced
1 ea 8 oz can water chestnuts
- drained and sliced
2 tb Mirin
1 tb Low sodium soy sauce

In a small bowl, combine the water and cornstarch. Whisk in the lemon
juice, honey, ginger and miso. Set aside. Heat the oil over medium
heat in a wok or heavy skillet and add the onion. Cook 2 min., then
add the broccoli and tempeh. Continue to cook 5 min. Stir in the
mushrooms, snow peas, water chestnuts, and mirin and continue to cook
4 min. Stir the cornstarch mixture to recombine, then add to the
skillet and increase the heat. Cook 2 more minutes, stirring
frequently. Stir in the soy sauce, cook an additional minute, and
serve hot.

Recommended comapnion dish: Steamed Basmati Rice

M. Toomay and S. Geiskopf-Hadler, _The Best 125 Meatless Main Dishes_,
Prima Publishing, 1992.

Uploaded by Sue Smith. S.SMITH34, Genie. TXFT40A, Prodigy or


Yield: 4 Servings

1 lb Boneless, lean meat like
Skinned chicke -- pork
Loin, or beef (flank steak
Round steak or top s
Or trim fat and cut a large
Piece into thi
2 tb Low sodium soy sauce
2 tb Water
2 Garlic
1 ts Corn starch
1 lb (or 2 c.) fresh or frozen
Bird's Eye Farm Fresh
Mixture, require no
Chop into bite-size pieces
Or thin strips.
2 tb Low sodium soy sauce
1/2 c Low sodium chicken broth
1 ts Sugar
1 tb Corn starch
Cloves -- minced
Fro -- like

Combine marinade ingredients in a bowl. Add meat pieces and toss to
coat well. Let stand for 10 minutes; then drain extra marinade from

Cool a wok or heavy pan with non-stick cooking spray. Add 1
tablespoon oil and heat on high. Add meat and cook until browned,
stirring constantly. Add vegetables and sauce. Bring to a boil,
reduce heat and simmer until the vegetables are tender but still

Yield: 4 servings.


Yield: 6 Servings

1 Spanish onion
2 tb Vegetable oil
1 ts Granulated sugar
1 ts Salt
1 ts Red wine vinegar
3 sm Garlic cloves, fine chopped
6 c Broccoli florets and sliced
2 Sweet red peppers, sliced
1/2 ts Pepper
1/2 c Vegetable stock or water

This recipe attempts to duplicate, as closely as possible, the taste
of the famous Hawaiian Maui onion.

Cut onion in half lengthwise; cut crosswise into 1/2-inch thick
slices. In wok or large skillet, heat oil over medium-low heat; cook
onion, sugar, 1/2 ts of the salt, the vinegar and garlic. Cover and
stir occasionally, for about 20 minutes or until translucent but not
browned. Remove from pan and set aside.

Recipe can be prepared to this point and refrigerated in airtight
container for up to 8 hours.

Increase heat to high. Add broccoli, red pepper, pepper and remaining
salt to pan; toss to combine. Add stock; returning onions to pan.
Cover and cook, stirring occasionally for 5 minutes or until broccoli
is tender-crisp.

Per serving: 100 calories, 3 g protein, 5 g fat, 12 g carbohydrate

Dinner menu: Aloha For Six: Party Planner Info Aloha For Six: Golden
Curry Macadamia Nuts Aloha For Six: Chicken Salad With Soft And
Crispy Noodles Aloha For Six: Ginger-Glazed Pork Tenderloins Aloha
For Six: Citrus Sweet Potatoes Aloha For Six: Stir-fried Broccoli And
Sweet Onions Aloha For Six: Lime Custard With Mange Sauce; or Aloha
For Six: Coconut Cookies


Yield: 6 Servings

3 tb Oil
4 tb Pine nuts
1 lb Shrimp; uncooked
1 lb Scallops; quartered if large
2 ts Fresh ginger; grated
1 Red or green chili; seeded,
-finely chopped
2 Garlic cloves;finely chopped
1 Large red pepper; seeded &
-cut into 1-inch diagonal
8 oz Fresh spinach; remove stalks
-and leaves well washed and
4 Green onions; cut in 1/2
-inch diagonal pices
4 tb Fish or chicken stock
4 tb Light soy sauce
4 tb Rice wine or dry sherry
1 tb Cornstarch

Heat oil in a wok and add the pine nuts. Cook over low heat
stirring continuously until lightly browned. Remove with a draining
spoon and drain on paper towels.
Add the shrimp and scallops to the oil remaining in the wok and
stir over moderate heat until shellfish is beginning to look opaque
and firm and the shrimp look pink.
Add the ginger, chili, garlic and red pepper and cook a few minutes
over moderately high heat.
Add the spinach and onion, and stir-fry briefly. Mix the remaining
ingredients together and pour over the ingredients in the wok.
Turn up the heat to bring the liquid quickly to a boil, stirring
ingredients constantly. Once the liquid thickens and clear, stir in
the pine nuts and serve immediately.

From The Great Fish and Seafood Cookbook by Judith Ferguson.


Yield: 4 Servings

2 tb Vegetable oil
1 lb Pork tenderloin
2 tb Soy sauce
2 md Carrots; sliced
1 Green bell pepper; diced
1/2 c Cashews - roasted unsalted
2 tb Brown sugar
1 tb Cornstarch
3 tb Water
Salt to taste

Preparation time = 20 minutes 1. Heat vegetable oil in wok or heavy
skillet over high heat. Cut pork tenderloin into 1/2-inch strips and
add to wok. Stir fry for 3 to 4 minutes, or until lightly browned. 2.
Add soy sauce; stir fry 1 minutes. Reduce heat to medium and add
carrots. Cover and cook 3 minutes. 3. Add green peppers and cashews;
stir fry 3 to 4 minutes. Sprinkle with brown sugar and stir until
dissolved, about 1 minute. 4. Dissolve cornstarch in water. Add to
wok. Stir and cook until sauce thickens and clears. Season with salt
to taste. Serve immediately with rice.


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