Garden Wok Stir Fry
Garden freshness, cowboy wok style cooking. We’re changing things up and going right out to the garden for this veggie stir fry with sausage.
Wok And Roll
One important tip about wok cooking is you want to get it pretty hot. Now you can also do this in a large cast iron skillet.
You want to get it hot enough so that your oil just starts to smoke and then it’s time to add the meat first. I’m using avocado oil today because is has a high smoke point of nearly 500 degrees F. and it’s a great tasting oil. You can use any high temp oil you’d like as well.
If using a cast iron skillet, after each ingredient addition just remove them from the skillet and keep in a warm place until you’re ready to stir them all together.
Protein Time
For this dish I am using a good Bratwurst. But here’s the great thing- you can use any protein you would like. Ground beef, shrimp, chicken, or another great idea is Andouille, or chorizo sausage. You can’t go wrong adding meat!
Fresh Garden Veggies
First up, make sure you brown up the meat well and a little bit to that crispy point. That’s going to add great flavor.
Move them up the sides of your wok and then add the ‘taters and cook them about 3/4 of the way done. Once the taters are a little brown move them up along the sidewall of the wok out of the way and add the squash.
When they are done, move them up the wall then add the bell peppers and onion to the middle and cook until tender.
Brats and Beer
You know when you have brats you gotta have beer! So for the sauce that we’re going to let all this marinate in is mix of honey mustard, Worcestershire sauce and any “light beer” of your choice. Remember, we’re keeping this healthy!
Its Time To Stir Fry
Once your bell peppers are good and tender you can mix in all of the remaining contestants back into the arena along with the sauce and get it all blended and warm. You’re going to cook this just long enough to where that sauce reduces down and creates a nice glaze on all those veggies and meat.
This is a great feast from Mother Nature- so get out in the garden, or even the produce aisle at the store and stock up for this one.
Garden Wok Stir Fry - Cowboy Kent Rollins
Ingredients
- 4 tablespoons avocado oil
- 19 ounces Bratwurst or your favorite sausage/meat, cut into 1-inch pieces
- 3 red potatoes roughly chopped
- 2 yellow squash sliced
- Salt and pepper
- 1 red bell pepper cored and sliced
- 1 green bell pepper cored and sliced
- 2 small white onions sliced
- 2 garlic cloves minced
- 3 tablespoons honey mustard
- ½ 6 ounce light beer
- 2 tablespoons Worcestershire sauce
- ½ cup chopped green onion for toppi
Instructions
- Heat a wok or large cast iron skillet over medium high heat. Add the avocado oil.
- Add the sausage and cook until browned a lightly crisped, stirring occasionally. Move the sausage up the walls of the wok or if using a skillet remove and keep warm.
- Add the potatoes and cook until about ¾ done. Push to the top of the wok or remove and add the squash. Cook until they start to turn tender about 3 minutes, stirring occasionally. Salt and pepper, to taste.
- Add the bell peppers and onions and cook until tender, stirring occasionally.
- Stir the peppers, onions, squash, potatoes and sausage back together. Stir in the garlic and cook for about 3 minutes, stirring occasionally.
- Meanwhile, in a small bowl whisk together the honey mustard, beer and Worcestershire sauce. Pour the sauce into the meat mixture. Reduce the heat to medium-low and cook a few minutes or until the sauce reduces, stirring occasionally.
- Season to taste with salt and pepper, if needed. Top with green onion and serve warm.
Notes
Lemon lime soda can be substituted for beer
