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
September 16, 2011
1 of 8Photo: Randy Mayor
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
2 of 8Illustrations: Brown Bird Design
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.
3 of 8Photo: Randy Mayor
1/ Measure Your Oil: Start with 1 Tablespoon
Neutral-tasting canola oil is high in heart-healthy fats.
4 of 8Photo: 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
5 of 8Photo: 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.