Monday Night - Stirfry Night

Rachel Smith
Jan 22
6 min read

Mondays can be a whirlwind of activity. Whether it’s juggling work, school, or extracurriculars, by the time dinner rolls around, it’s easy to feel like there’s no energy left to cook. That’s where Monday Night Stir-Fry Night comes to the rescue!

To make life easier, I created a menu plan that combines flexibility with structure through regular themed nights. This approach has been a game-changer for our family. Gone are the days of stressing over, "Oh no, what am I going to cook for dinner?" or realising too late that I don’t have the right ingredients on hand. With a little planning, I’ve found a way to simplify our evenings while still enjoying delicious, nutritious meals—and I’ll share exactly how it works as we go through this blog.

Quick, healthy, and delicious, stir-fry is the perfect way to kick off the week with a meal that everyone in the family will love. Plus, it’s a great opportunity to use up leftover veggies, customise flavours, and sneak in extra nutrition without anyone noticing.

Why Stir-Fry?

Stir-fry ticks all the boxes for a family-friendly meal:

Fast: It can be ready in under 30 minutes.
Nutritious: Packed with colourful vegetables, lean proteins, and wholesome carbs.
Customisable: Perfect for picky eaters or dietary preferences.
Budget-Friendly: Utilises ingredients you likely already have on hand.

There’s also something incredibly satisfying about stir-frying. The vibrant sizzle of ingredients hitting the hot pan, the aromatic combination of garlic and ginger, and the joy of quickly transforming fresh, simple components into a delicious meal—it all makes for a cooking experience that feels creative and rewarding.

And for those of us who own a Thermomix, it’s even easier! From chopping to cooking, the Thermomix streamlines every step, turning dinner into a stress-free experience.

How to Shop and Stock for Stir-Fry Night

Knowing that stir-fry is on the menu every Monday means shopping becomes more intentional and less stressful. Here’s how I make sure we’re always prepared:

Stocking the Freezer and Pantry

Meat: When I shop, I keep an eye out for specials and clearance items like beef, pork, or chicken strips. Alternatively, I buy whole cuts of meat that I can strip myself. After prepping, I portion the meat into freezer bags or containers and label them for Monday night. This way, I don’t need to shop for meat every week.
Vegetables: While fresh veggies are wonderful, they’re not always in our budget, especially when items like 200 grams of broccoli can cost nearly $7. Instead, I stock up on a few varieties of frozen stir-fry vegetable mixes. They’re affordable, convenient, and perfect for steaming in the Thermomix Varoma while the rice cooks.
Sauces and Flavourings: Many stir-fry sauces have similar bases, so I make sure to always have essentials like soy sauce, sesame oil, fish sauce, and oyster sauce in the pantry. Keeping a jar of minced garlic and ginger on hand (or fresh when available) also makes preparation easier.
Noodles and Rice: To add variety, I stock up on different types of noodles—hokkien, vermicelli, udon, ramen, egg noodles, etc.—along with a reliable supply of rice. This ensures we always have a base ready to pair with our stir-fry.

The Prep Process

To get ready for this menu plan, I organised my pantry and freezer into sections. For instance, Monday night’s meat and veggies have their own designated space, making it simple to grab everything I need. You could also start using small containers to store leftover sauces or chopped veggies, reducing waste and making weeknight cooking faster.

Make It a Tradition:

Making Monday Night Stir-Fry Night a weekly tradition not only simplifies meal planning but also gives the family something to look forward to. Here are a few tips to make it even more enjoyable:

Get the Kids Involved: Let the little ones choose vegetables, help with chopping (under supervision), or mix the sauce. It’s a fun way to teach them about healthy eating.
Try New Flavours: Experiment with different sauces, proteins (like tofu or shrimp), or spice levels to keep things exciting.
Batch Prep: Pre-cut your veggies and proteins on the weekend so that dinner comes together in a flash.

Stir-Fry Ideas for Every Taste:

Here are some delicious stir-fry combinations to keep things exciting:

Beef and Broccoli Stir-Fry

A classic pairing of tender beef strips and crisp broccoli, tossed in a savoury garlic and soy sauce base.

Sweet and Sour Pork Stir-Fry

Pork strips stir-fried with capsicum, pineapple chunks, and a tangy sweet-and-sour sauce.

Garlic Butter Fish Stir-Fry

Light and flaky white fish stir-fried with garlic, ginger, and a squeeze of lemon, paired with bok choy and snow peas.

Vegetarian Teriyaki Stir-Fry

A medley of mushrooms, tofu, and seasonal veggies in a sweet teriyaki sauce, served over steamed rice.

Combination Stir-Fry

A mix of chicken, beef, and shrimp stir-fried with colourful vegetables and a spicy chilli-garlic sauce.

Simple Stir-Fry Sauce Bases to Make Ahead

Soy-Garlic Sauce

1/2 cup soy sauce
2 tbsp honey or brown sugar
2 cloves garlic, minced
1 tsp sesame oil Mix all ingredients and store in an airtight jar for up to 2 weeks.

Sweet and Sour Sauce

Chilli Garlic Sauce

Lemon Herb Sauce

This Weeks Recipe: Chicken Stir Fry

Ingredients (Serves 4):

2 tbsp olive oil

500g chicken thigh, cut into thin strips

2 cups broccoli florets

1 red capsicum, sliced

1 large carrot, julienned or thinly sliced

1 zucchini, sliced

2 cloves garlic, minced

1 tbsp grated fresh ginger (optional)

1/4 cup soy sauce (use low-sodium if possible)

1 tbsp honey or maple syrup

1 tsp sesame oil (optional, for flavour)

1 tbsp sesame seeds (optional, for garnish)

Cooked rice or noodles to serve

Thermomix Instructions:

Instructions:

Step 1: Prepare Sauce

Add 60g soy sauce, 20g honey/maple syrup, and 10g sesame oil (if using) to the Thermomix bowl. Mix 10 sec/speed 4. Set aside.

Step 2: Cook Chicken

Add 500g chicken strips into the bowl. Add 1 tbsp olive oil.

Cook 8 min/Varoma/reverse/speed soft. Remove and set aside.

Step 3: Prepare Vegetables

Add 2 garlic cloves and 1 tbsp grated ginger (if using) to the Thermomix bowl. Chop 3 sec/speed 7.

Scrape down the sides. Add 1 tbsp olive oil and sauté 3 min/Varoma/speed 1.

Add broccoli florets, sliced capsicum, carrot, and zucchini to the Varoma dish. Pour 500g water into the Thermomix bowl, place the Varoma on top, and steam 10 min/Varoma/speed 1.

Step 4: Combine and Finish

Once vegetables are steamed, drain water from the bowl.

Return chicken and steamed vegetables to the bowl. Pour the prepared sauce over the mixture.

Gently mix 10 sec/reverse/speed 2.

Step 5: Serve

Serve over cooked rice or noodles. Sprinkle with sesame seeds if desired.

Traditional Instructions:

Prepare the Sauce: In a small bowl, mix soy sauce, honey or maple syrup, and sesame oil (if using). Set aside.

Cook the Chicken: Heat 1 tbsp of olive oil in a large pan or wok over medium-high heat. Add the chicken strips and cook until golden and fully cooked, about 5-7 minutes. Remove from the pan and set aside.

Sauté the Vegetables: Add the remaining olive oil to the pan. Toss in the broccoli, capsicum, carrot, zucchini, garlic, and ginger (if using). Stir-fry for 5-6 minutes until the veggies are tender-crisp.

Combine and Season: Return the cooked chicken to the pan with the veggies. Pour the sauce over the mixture and toss everything together, cooking for another 2-3 minutes until the sauce is heated through.

Serve: Serve immediately over cooked rice or noodles. Sprinkle with sesame seeds if desired.

Tips:

You can swap the chicken for tofu or shrimp for variety.
Add your family’s favourite veggies or a handful of frozen peas/corn for convenience.
Prep the ingredients in advance for an even faster meal!

Share Your Stir-Fry Night

We’d love to hear how your Monday Night Stir-Fry Night goes! Share your creations on social media and tag us. Let’s inspire each other to make healthy eating a family affair.

Here’s to a delicious start to the week!