6 Steps to Better Stir-Fries

Photo: Randy Mayor

Low-Calorie Stir-Fries

We have a secret: a flavorful and low-calorie stir-fry can be achieved. In just a few steps, and with a few high-impact ingredients, you'll soon be enjoying a delicious stir-fry that clocks in under 500 calories. Here's the breakdown:

Bell Peppers + Bok Choy + Soba Noodles + Shrimp + Ginger Hoisin Sauce + Green Onions = 425 Calories

Illustrations: Brown Bird Design

Stir-Fry Steps

Step 1| Heat a large, heavy skillet or wok over medium-high heat. Add 1 tablespoon canola oil.

Step 2| Add vegetables, and stir-fry 1 minute.

Step 3| Add cooked noodles, and stir-fry 1 minute.

Step 4| Add cooked protein, and stir-fry 1 minute. For an even sear, sizzle without stirring for the first 30 seconds.

Step 5| Add sauce, and stir-fry 1 minute.

Step 6| Finish with your crunchy topper.

Photo: Randy Mayor

1/ Measure Your Oil: Start with 1 Tablespoon

Neutral-tasting canola oil is high in heart-healthy fats.

120 CALORIES

Photo: Randy Mayor

2/ Add Your Veggies

Rich in nutrients. Pick two.

20 CALORIES EACH

Bell Pepper
• ½ cup, chopped
Snap Peas
• 1 cup, whole
Broccoli
• ½ cup, blanched
Carrots
• 1/3 cup, thinly sliced
Napa Cabbage
• 1 cup, thinly sliced
Mushrooms
• 1¼ cups, sliced
Green Beans
• ½ cup, cut and blanched
Edamame
• 2 tablespoons, shelled
Baby Bok Choy
• 1¼ cups, blanched

Photo: Randy Mayor

3/ Use a Great Noodle: 1 Cup of Cooked Soba

Nutty and filling, soba noodles are made from wheat and buckwheat flour. They are a lower-calorie, higher-protein alternative to brown rice. Cook in boiling water for 8 to 10 minutes or until tender.

115 CALORIES

Stir-Fry Steps: Add Lean, Cooked Protein

Photo: Randy Mayor

4/ Add Lean, Cooked Protein

Leftovers are fast and stir-fry friendly.

100 CALORIES EACH

Flank Steak
• 2 ounces lean, sautéed
Shrimp
• 3.5 ounces large, steamed
Tofu
• 4 ounces extra-firm, sautéed
Chicken Breast
• 2 ounces, roasted

Photo: Randy Mayor

5/ Add a Big-Flavor Sauce

Stir all ingredients until combined.

Ginger Hoisin (30 CALORIES)
• 1½ teaspoons finely chopped green onions, 2 teaspoons rice wine vinegar, 1½ teaspoons lower-sodium soy sauce, 1 teaspoon peeled fresh ginger, ½ teaspoon honey, 1 teaspoon hoisin sauce
Teriyaki Sauce (30 CALORIES)
• 1 tablespoon low-sodium soy sauce, ½ teaspoon sugar, 1 teaspoon rice wine vinegar, ½ teaspoon minced peeled fresh ginger, 1/8 teaspoon crushed red pepper, 1 minced garlic clove, ¾ teaspoon cornstarch, 1 teaspoon water
Coconut Ginger (35 CALORIES)
• ½ teaspoon minced peeled fresh ginger, 1 minced garlic clove, 1 teaspoon Sriracha, 2 teaspoons lower-sodium soy sauce, 1 teaspoon red curry paste, 2 tablespoons light coconut milk
Peanut Sauce (95 CALORIES)
• 1 tablespoon water, 1½ teaspoons brown sugar, 2 teaspoons chunky peanut butter, ½ teaspoon Sriracha, 1 teaspoon lower-sodium soy sauce, 1½ teaspoons rice vinegar

Stir-Fry Steps: Top with Low-Calorie Crunch

Photo: Randy Mayor

6/ Top with Low-Calorie Crunch

20 CALORIES EACH

Green Onions
• ½ cup, thinly sliced
Bean Sprouts
• ½ cup, fresh
Daikon Radish
• ½ cup, thinly sliced