By Leslie MacManus, Dietetic Intern On my very first day in the South Campus dining hall, my eyes locked in on the very large, build-your-own stir fry station in the back room. The station has plenty of options when it comes to a variety of vegetables, sauces and other toppings that result in an often colorful and nutritious plate suited for any hungry student in the dining hall. If you have not ventured to the back room yet, I suggest you give it a try! Stir-frying is a cooking method that was developed in China that was supposed to be an efficient cooking technique that worked on brick stoves. The idea behind stir-frying includes using a very hot cooking surface and a small amount of oil. The purpose of using a very high temperature during stir-frying is to sear the food quickly while preserving the natural juices of the small pieces of food. The vegetables stay bright, vibrant and crisp while the meat browns but remains juicy. For best results, vegetables and the meat of choice should be cut into thin, bite-sized pieces. This will allow for the food to be cooked quickly and simultaneously. In fact, the cooking time can vary but ranges around a short five minutes!
From a nutrition standpoint, the stir-fry station is a great choice for a healthy meal. If you plan it right, you can get a plate full of vegetables, some form of grains and a protein, which results in a MyPlate approved plate! If you are unsure how to create a plate like this, I am here to show you how easy it can be! Step 1: start at the end of the station near the vegetables. Grab a bowl and a sheet of paper in the containers on the shelf. Step 2: write your name on the paper and check off your stir-fry preparation of choice. You can choose beef, chicken, shrimp (on Tuesdays and Thursdays only), or just vegetables. Step 3: fill your bowl with as many vegetables as you wish! My go-to has been bean sprouts, carrots, edamame, tofu, and eggplant. Pro tip: Try some chunks of tofu for a vegetarian protein source or additional protein. Step 4: add grains! You can choose to add some noodles to your bowl, which are cooked with the rest of the dish. You may also walk to the other side of the station and put some pre-cooked rice on your plate. Step 5: after your name is called, grab your plate and add any additional flavors you may want. The options include soy sauce, teriyaki sauce, sriracha, and more. Be mindful of how much sauce you add, as it can contain a large amount of salt. Step 6: ENJOY!
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ABOUTTerps With Taste is run by the Student Nutritionist Team with University of Maryland Dining Services. We write content for students, by students. Enjoy! Categories
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April 2024
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