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

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