Stir-Fry Night Done Light

Stir fry is a popular go-to in my home when I am caught in the middle of a busy evening.  They are great, quick, easy meals that are simple to prepare.  Here are a few tips to bulk up the nutrition for stir fry night in your home.

• Bulk up on vegetables! Any vegetables that are in your refrigerator left over that you have already prepped or chopped toss in to the stir fry. Adding more vegetables to the stir fry will make the dish look bigger, more colorful, and will fill you up. Go crazy; carrots, peppers, broccoli, onions, green onions, shiitake mushrooms, soybeans, water chestnuts, or sprouts will all be great vegetable additions to your stir-fry.


• Easy on the oil; adding too much oil to a stir-fry can easily load on the calories. Use flavorful oil such as sesame oil to add rich flavor, it will go a long way without using too much. If you notice the stir-fry is a little dry, rather than adding more oil, add a touch of water in order for the vegetables to steam perfectly.


• Whole grains; contain protein and fiber meaning, whole grains will keep you fuller longer.  Try using brown rice or soba noodles.


• Pick your sauce carefully. Common stir-fry sauces are loaded with sugar, sodium, and fat. Make your own by using low sodium soy sauce, fresh lime juice, mirin, or rice wine vinegar.


• Add some protein! Choosing a lean protein will be a great addition to the perfect stir-fry. Protein will bulk up the meal, keeping you full and satisfied. Think outside the box and try; sautéed pork tenderloin, shrimp, tofu (yes, it is delicious... try it!), soybeans, or toasted cashews (small portion).


• Get creative! Stir fry’s have many variations; try new ingredients to keep each meal exciting. Try adding light coconut milk, sliced mangos, slivered almonds, or sesame seeds.

Stir-fry’s can vary, get creative and try new ingredients. Below is one of my favorite stir fry recipes;

Rice

1 ½ cups                 Brown Rice, long grain, uncooked

3 cups                     Stock, chicken or vegetable

 Stir Fry

1 cup                      Carrots, halved, cut on bias

2 cups                     Broccoli Florets

1 cup                      Bean Sprouts

1 cup                      Celery

1 cup                      Straw Mushrooms

1 cup                      Bell Peppers (red & yellow) julienne

1 cup                      Water Chestnuts

½ cup                      Soy Beans

1 cup                      Egg Beaters

½ cup                      Cashews, unsalted/ lightly salted, pieces or chopped

¼ cup                      Soy Sauce, low sodium.

2 Table spoon        Garlic, fresh, minced

2 Tablespoon         Ginger, fresh, minced

1 Tablespoon          Sesame Oil

Pinch                         Sea Salt

Garnish

3 each                     Wontons, (cut into triangles and baked)

1 head                    Red Cabbage Leaves, used as cups to hold stir-fry

2 each                    Green Onion Frills –or chopped green onions

DIRECTIONS: 

• Preheat oven to 350˚ F.


• Cook brown rice with stock in large sauce pot.


• Bake wonton triangles until golden brown – let cool and set aside.


• Preheat large sauté pan and add sesame oil.  Sauté garlic, ginger, onions, celery and peppers.


• Once tender add broccoli, mushrooms, water chestnuts and bean sprouts.  Add soy sauce to vegetables as they cook.  Cook until al dente (slight crunch) then set aside and keep hot.


• On the side, scramble egg beaters in separate sauté pan.


• When all components are finished, combine all ingredients together in a large warmed bowl, season with salt.


•  Drizzle sweet soy sauce glaze over dish for extra stir fry flavor. Place in cabbage leaves and top with onion frills and crisp wonton chips.

NUTRITION:

Number of servings: 6

Serving Size: 2 ¼ cups

= ¾ c. rice & 1 ½ c. veg

Calories: 360

Fat: 9 grams