Simple Stir-Fry

Tanya Eisenwasser

Print Recipe

Stir-fried protein and vegetables over rice.

Prep 10 min

Cook 15 min

Serves 4

Gluten-freeDairy-free

Ingredients

Rice

• 1 1/2 cups white rice
• 2 1/4 cups water
• 1/4 teaspoon salt

Stir-Fry

• 1 pound fresh protein (chicken, turkey, or beef), sliced thin
• 2 cups mixed vegetables (broccoli, carrots, zucchini)
• 2 tablespoons olive oil or coconut oil
• 1 tablespoon fresh ginger, minced
• 1/2 teaspoon sea salt
• Fresh cilantro for garnish (optional)

Instructions

Cook the Rice

1. Rinse rice until water runs clear.
2. Combine rice, water, and salt. Bring to a boil.
3. Reduce heat, cover, and simmer 18 minutes.
4. Let sit 5 minutes. Fluff with a fork.

Make the Stir-Fry

1. Slice protein into thin strips for quick cooking.
2. Heat oil in a large skillet or wok over high heat.
3. Add protein and cook 3-4 minutes until browned. Remove and set aside.
4. Add more oil if needed. Add ginger and cook 30 seconds.
5. Add vegetables and stir-fry 4-5 minutes until tender-crisp.
6. Return protein to the pan. Season with salt.
7. Toss to combine.

Serve

1. Divide rice among bowls.
2. Top with stir-fry.
3. Garnish with cilantro if using. Serve immediately.

Tips & Substitutions

• Use fresh protein and slice thin for quick cooking. Keep the heat high and work in batches if your pan is crowded.
• No soy sauce since it is fermented. This version uses ginger and salt for flavor. Coconut aminos are brand-dependent and often fermented, so only use them if you know you tolerate them.
• Use whatever vegetables you have. Bok choy, snap peas, and bell peppers all work well.
• Swap ginger for a pinch of ground turmeric if fresh ginger bothers you. Both add warmth without fermented sauces.
• Use a large skillet or wok. The wider the pan, the better the sear. Crowding the pan causes steaming instead of stir-frying.

Why This Works

Fresh protein. Whether chicken, turkey, or beef, cooking fresh protein quickly over high heat minimizes histamine accumulation. Thin slicing ensures fast, even cooking.

Ginger. Fresh ginger is generally well tolerated and adds warmth and flavor. Some people find it may support digestion, though individual response varies.

Broccoli, carrots, and zucchini. All are naturally low in histamine and commonly tolerated. Quick stir-frying keeps them tender-crisp and nutritious.

White rice. One of the most well-tolerated grains. It provides a neutral base that lets the stir-fry flavors shine.

Coconut oil or olive oil. Both are well-tolerated cooking fats. Coconut oil handles high heat slightly better, making it a good choice for stir-frying.

Storage

Best served immediately while hot. If you have leftovers, cool quickly and refrigerate in an airtight container, or freeze portions right away. Eat refrigerated leftovers within 24 hours. Protein dishes accumulate histamine during storage, and reheating does not reduce histamine, so freshness and quick storage matter most.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.