6 Steps to Better Stir-Fries

Mix and match your favorite batch for less than 500 calories. Precooked noodles and proteins help you bring it to table in next to no time. Sidney Fry, MS, RD

Low-Calorie 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

Watch: How to Stir-Fry

Stir-Fry Steps

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.

Stir-Fry Steps: Measure Your Oil

Photo: Randy Mayor

1/ Measure Your Oil: Start with 1 Tablespoon

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

120 CALORIES

Stir-Fry Steps: Add Your Veggies

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

Stir-Fry Steps: Use a Great Noodle

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

Stir-Fry Steps: Add a Big-Flavor Sauce

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

Printed from:
http://www.cookinglight.com/eating-smart/smart-choices/better-stir-fries-00412000072906/