Quick Stir Fry

Prep Time

1 serving in under 15 minutes

Approximately 250 calories, depending on your choice of ingredients. Can be multiplied easily for more servings.


4 oz. (115 g) tofu, or fully cooked chicken or pork

5 oz. (140 g) green pepper

5 oz. (140 g) red pepper

1/2 small to medium onion

2 cups (470 ml) zucchini

1 cup (235 ml) yellow squash

4 oz. (115 g) mushrooms (portabella, button, or shitake)

1 tbsp. (15 ml) cooking oil (canola, corn, or olive oil)

salt, pepper, and/or garlic to taste

1 tbsp. (15 ml) soy sauce (optional)

1 chicken bouillon cube, crushed (optional)


Cut tofu/chicken/pork into 1/2 inch cubes.

Slice green and red pepper, and onion into 2 inch long 1/4 inch strips.

Slice zucchini and yellow squash into 1/8 inch thick disks.

Cut mushrooms into quarter inch thick slices.

In a medium skillet, over medium-high heat, heat cooking oil.

Add tofu/chicken/pork.

Cook until lightly browned, stirring frequently.

Add salt, pepper and or garlic.

You may optionally add chicken bouillon and/or soy sauce.

Add all the vegetables, cook until mushrooms are mildly darkened and onions have become partially translucent. Stir frequently!

Remove from heat and serve.

–Barry Tikkanen

1 thought on “Quick Stir Fry”

  1. we like chicken, but steak is our favorite. like to brown it in the soy sauce, then pop it in the oven on low for a little bit. yum.

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