healthy, cheap stir fry

Staying with this week's theme of peppers, let's look at the stir fry. I just made two of them the other night; one for my wife and son, and the "fire pot" for me. The non-hot one had broccoli, onions, and bell pepper. Mine had mushrooms, onion, bell pepper, tomato, and two serrano peppers. I don't mess around. This bad boy was hot.

Here are some tips for making a stir fry, use thin sliced, cheap cuts of beef, like flank steak (or use chicken breast). Cut it up small before cooking it.

The ingredients you need are as follows:
- meat
- whatever veggies you need to clean out of your veggie drawer (this is a great meal to make at the end of the week)
- some hot peppers or hot pepper sauce - I don't like the flavor of serranos, so if you are like-minded, you might want to run them through the food processor, or use habaneros; if you use hot sauce, use sambal oelek (hot chili sauce)
- low sodium soy sauce

Prep the veggies before you start cooking. I like thin sliced veggies for this dish. A rule of thumb to use when making this dish is to use about 1/3 to 1/2 lb meat with a heaping cereal bowl of sliced veggies. If you are using any hard veggies, like broccoli or carrots, boil them before using them in the stir fry.

Take a wok and add 1 tablespoon of vegetable oil. Swish the oil around in the bottom of the pan and chuck the rest. Get the pan really hot under med-high heat. Throw in your veggies (you should probably have a splatter screen). Get them soft and splash them with soy sauce. Add the meat and cook it until it's done. Serve with a side of rice.

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