Things You'll Need
2 cups chicken broth
Medium saucepan with a tight-fitting top
3 tbsp. vegetable oil or olive oil
Wok or large sauté pan
Minced garlic (optional, to taste)
Chopped onions (optional, to taste)
6 cups chopped vegetables
Sea salt or kosher salt
Freshly ground black pepper
Slotted spoon
Large serving platter or individual plates
Stir-fried vegetables can be prepared in a variety of different sauces, but fewer options are healthier and simpler than a basic chicken broth. While you need to sauté the vegetables in a small amount of oil before adding the broth, the amount of oil you need is greatly reduced. Chicken broth also adds much more flavor than water does without adding too many additional calories.
Step 1
Put 2 cups of chicken broth in a medium saucepan with a tight-fitting top and heat over high heat until nearly boiling. Reduce the heat to low and continue simmering.
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Step 2
Heat 3 tbsp. vegetable oil or olive oil over high heat in a wok or large sauté pan until nearly smoking. Add any garlic and onions and cook for one minute, stirring regularly.
Step 3
Add the vegetables and cook for two minutes, stirring constantly to avoid burning the vegetables in certain places.
Step 4
Add 1/4 cup chicken broth to the wok or sauté pan and cook for an additional two to three minutes or until the chicken broth has cooked out.
Step 5
Continue adding chicken stock 1/4 cup at a time, allowing it to cook out each time until the vegetables are tender but not soft. Season the vegetables with sea salt or kosher salt and freshly ground black pepper to taste.
Step 6
Remove the vegetables from the sauté pan or wok with a slotted spoon and transfer them to a large serving platter or individual plates and serve while hot.
Tip
Stir-fried vegetables can be kept in the refrigerator for up to five days after they are cooked. To reheat them, put them in the microwave on medium or heat them on low on the stove, adding a small amount of chicken broth to keep them from drying out.
Try to chop vegetables that cook faster in large pieces than those that cook slowly. For example, broccoli cooks faster than carrots, so chop broccoli into large pieces so they will finish cooking at the same time.