Stir fry is protein and vegetables cooked fast over high heat and tossed in a simple savory sauce, served over rice to make it a full meal. It is delicious, cheap, healthy, and quick, which is why it ends up on my stove constantly. One pot, one plate, dinner done.

What makes stir fry worth learning is how adaptable it is. It is less a fixed recipe than a template: pick a protein, pick some vegetables, flavor it simply, put it over rice. That makes it perfect for using up whatever is in the fridge and for eating well on very little money. It is also genuinely healthy, lots of vegetables, lean protein, and only as much oil and sauce as you add. Here is the simple way, plus which vegetables actually work and which ones do not.

What you need

  • A protein. Chicken here, or tofu if you want it vegetarian.
  • Vegetables. Carrots and broccoli are healthy standbys. From experience, celery and mushrooms stir fry really well, broccoli is fine but does not go as nicely, and carrots hold up great. Basically, use what you like, but celery and mushrooms are the ones I reach for.
  • Garlic and onion (optional, for flavor and a little health).
  • Salt and soy sauce for the base flavor. Want heat? Add chili flakes or a Chinese spicy chili condiment from the supermarket. A little goes a long way.
  • Cooked rice to serve it over.

The steps

  1. Start the aromatics. Put chopped garlic and onion in the pot. This part is optional, salt and soy sauce alone will do the job, but the garlic and onion add a more complex flavor.
  2. Add the chicken on top and cook on high until it is cooked through. Cut it into smaller pieces first if you want it to cook faster and stir fry more easily.
  3. Add the vegetables, cover, and cook on low to medium heat. The lid traps the moisture and steams everything soft while the juices come out.
  4. Season. Add salt and soy sauce to taste, plus chili if you want it spicy. Cook until everything is tender.
  5. Serve over rice. A scoop of stir fry over a bowl of rice is a perfect, cheap, complete meal.

Swaps, simplifications, and upgrades

Stir fry is a template, so treat every ingredient as optional.

  • The protein: chicken is easy, but beef, pork, or shrimp all work. Tofu makes it vegetarian, and a couple of beaten eggs scrambled in is the cheapest protein of all.
  • The vegetables: from experience, celery and mushrooms are the standouts, and carrots hold up well. Broccoli works but is not my favorite here. Bok choy, snap peas, bell peppers, onion, and cabbage are all great. Frozen mixed vegetables are a totally legitimate lazy shortcut.
  • The flavor: salt and soy sauce genuinely carry this. To vary it, add minced garlic and ginger, a spoon of oyster sauce or hoisin for a richer glaze, or chili for heat. Keep it to two or three things so it does not get muddy.
  • The base: rice is classic, but stir fry is just as good over noodles, or on its own if you are skipping the carbs.
  • Cheaper and healthier: push the ratio toward more vegetables and less meat. It stretches further and lightens it up.
  • Simplify all the way: one protein, one vegetable, and soy sauce over rice is a complete dinner in fifteen minutes.

Tips

  • Cook the chicken first, veggies second. The chicken needs the high heat; the vegetables just need to soften, so they go in after.
  • Cover for the vegetables. Low-to-medium heat with the lid on keeps everything moist and cooks it evenly without burning.
  • Keep the flavoring simple. Salt and soy sauce do most of the work. The chili is only there if you want the kick.

Cheap, healthy, and about as easy as a real meal gets. It is exactly the kind of cooking that makes living in SF on the cheap painless. Serve it alongside a batch of homemade dumplings and you are eating better than takeout for a fraction of the price.