6 Steps to Better Stir-Fries
1 of 8
Low-Calorie Stir-Fries
Bell Peppers + Bok Choy + Soba Noodles + Shrimp + Ginger Hoisin Sauce + Green Onions = 425 Calories
1 of 8
2 of 8
Stir-Fry Steps
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.
2 of 8
3 of 8
1/ Measure Your Oil: Start with 1 Tablespoon
120 CALORIES
3 of 8
4 of 8
2/ Add Your Veggies
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
4 of 8
5 of 8
3/ Use a Great Noodle: 1 Cup of Cooked Soba
115 CALORIES
5 of 8
6 of 8
4/ Add Lean, Cooked Protein
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
6 of 8
7 of 8
5/ Add a Big-Flavor Sauce
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
7 of 8
8 of 8
6/ Top with Low-Calorie Crunch
Green Onions
• ½ cup, thinly sliced
Bean Sprouts
• ½ cup, fresh
Daikon Radish
• ½ cup, thinly sliced