Cooking Keto with Kristie

Keto Together: Day 9 – Stir Fry Frenzy

Nothing is better for a quick, simple, hot meal made as a stir fry. Unlike our low and slow soups, a stir fry thrives on high heat. 

Whether you’re starting with chicken, beef, or pork, you want to crank up the heat, add some fat and seasonings and then toss in the meat. Keep the fire up and after the meat is browned, add some chopped veggies. 

Depending on the seasoning profile you want, you can add in liquid in the form of broth, white wine, coconut aminos or soy, or even a sprinkle of balsamic vinegar. 

Even meats from a can are great! I’ve used canned pulled pork to make carnitas. At first my family looked doubtful, but a few bites later and they were impressed.

What flavors, seasonings, or veggies should you use?

Peppers and onions work well in Chinese, Mexican, or Italian dishes. Just change the seasonings to accommodate your tastes.  

For Asian dishes, I especially like to use cauliflower or thin strips of cabbage. Season with coconut aminos (soy), ginger, garlic, and sesame oil. You can even add an egg at the end of the cooking time for an extra boost of protein and fat. Don’t forget the toasted sesame seeds and chopped green onion for garnish.

Zucchini and onion with basil are an excellent base for an Italian flavored dish. Toss in a few chopped tomatoes near the end of cooking and served with a little sprinkle of cheese on top! Delicioso!  

Don’t be afraid to create your own combinations. Look for low carb veggies that add different textures–soft and crunchy all belong together. 

Key things to remember when creating your keto stir-fry

  1. Start with high heat and add fat before adding in your meat. If the heat is too low, the water from the meat leaches and the meat is more boiled than fried. 
  2. Create a sauce with the flavor profile you want or use a simple liquid like broth, wine, coconut aminos, etc. Add the sauce after the meat is browned. 
  3. If the meat isn’t tender, you can place a lid over the skillet and turn the heat down for 10-15 minutes. Remove the heat and let most of the liquid evaporate before adding veggies.
  4. Add the veggies when the meat is fully cooked. Most stir-fries are best when the veggies are crisp tender and not over cooked. 

Be sure to send me pics of your creations by tagging them with #ketotogether on any of my social channels,

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