anyone got any healthy stir fry type of recipes?

looking for ones that are fairly easy to make... fairly quick to make and cost effective.



i love chinese food so i need to find something that fits with a heathy lifestyle.

thanks.

stir fry as in with noodles? im chinese so i think i can help you here, but im only 18 so dont hate if it tastes bad haha..

anyway for a noodle stir fry here is what you need, im not sure on size so make it enough for one person to eat)
meat, pork, seafood, chicken, any meat you like.
mixed vegetables (brocolli, cauliflower, bok choy, carrot, cabbage, corn, anything you like)
oyster sauce
soup stock (i use chicken stock)
a little bit of cornflour/water combo to thicken the sauce
soy sauce
noodles ( hokkein noodles, egg noodles, anything..)

okay, if you have chicken or seafood, you can STEAM it (put it into boiling water), if you have beef maybe cook it in a little bit of olive oil. after this, put the vegetables in boiling water to steam it, once veges are nearly done, add in the noodles (if the noodles are coated in vegetable oil, you should put them in boiling water (in a seperate pot) for a few seconds, then drain it to remove the oil). drain all of it.
in a pot/wok thing, add in some chicken stock (not too sure on the amount, but maybe something like 3/4 of a ladle), when it starts to bubble, add in a table spoon of oyster sauce and a splash of soy sauce. when it bubbles, add in the veges/meat/noodles and mix it around. when it starts to bubble/boil, add in some cornflour and stir. when the sauce thickens pour it onto a dish/bowl. yummy.
hope that helped

Kung Pao Chicken (From the Weight Watchers Stir-Fry to Szechuan Cookbook)
4 servings
195 calories, 7 g fat, 1 g sat. fat, 13 g carb, 4 g fiber, 21 g protein

Ingredients:
1 egg white
2 t. cornstarch
1/2 lb skinless boneless chicken breasts, cut into 3/4″ cubes
1 T. hoisin sauce
1 T. rice vinegar
2 t. reduced-sodium soy sauce
1 t. sugar (or one packet Splenda)
1/2 t. hot chili paste
1 garlic clove, minced
2 t. peanut oil (can substitute safflower)
4 diced Szechuan chile peppers, seeds removed and discarded
3 c. steamed broccoli florets
1/4 c. unsalted dry-roasted peanuts, coarsely chopped

1. In a medium bowl, whisk the egg white, cornstarch and salt until smooth; add the chicken and stir to coat. Refrigerate, covered, about 30 minutes.

2. In a small bowl, combine the hoisin sauce, vinegar, soy sauce, sugar, chili paste and garlic with 3 tablespoons water.

3. In a large nonstick skillet or wok, heat the oil. Add the peppers and cook, stirring as needed, until blackened, about 1 minute. With a slotted spoon, transfer the peppers to a plate, reserving the oil in the skillet.

4. Return the skillet to the heat; add the chicken mixture. Cook, tossing lightly, until the chicken becomes translucent (do not brown), 1-2 minutes. Transfer the chicken and pan juices to a plate and keep warm.

5. Return the skillet to the heat; add the hoisin sauce mixture and cook, stirring constantly, about 30 seconds. Stir in the chicken, broccoli and peppers; cook, stirring gently, until heated through, 2-3 minutes. Sprinkle with the peanuts; serve at once.

wow yours is so much better than mine :( haha. even has the nutritional value. good job :D

Szechuan Pork

Ingredients
• ¼ cup bell pepper
• ¼ cup broccoli
• 1 cup carrots
• ¼ cup onion
• 4 oz lean pork tenderloin
• ¼ cup rice, brown cooked
• 3 tsp sherry
• 1 cup snow peas
• 2 tsp vinegar, red wine
• 2 tsp soy sauce, lite
• 1 tsp garlic
• ½ tsp oil, high oleic safflower

Spices / Flavoring
• ¼ tsp chili powder

Preparation:
Heat oil in skillet and stir-fry the vegetables with garlic and ginger for 1-2 minutes. Push aside.

Cut pork into strips. Stir-fry the slivers of pork for 1 to 2 minutes and
recombine with the vegetables.

Add the remaining ingredients and seasonings (as desired). Stir and heat throughly. Serve at once with cooked rice.

carbs 28
protein 31
fat 6
sat fat 0
fiber 10
sugar 8
calories 290

Beef Stir Fry

Ingredients
• ¼ cup beef stock
• 2¼ oz beef, lean
• 2 cups broccoli
• ½ Tbl cornstarch
• 1½ cups mushrooms
• ½ tsp oil, sesame
• ¼ cup rice, brown cooked
• ½ cup scallions
• 2 tsp sherry
• 1 cup snow peas
• 2 tsp soy sauce, lite
• 1 tsp garlic
• ¼ tsp ginger
• ½ tsp oil, high oleic safflower

Spices / Flavoring
• ¼ tsp black pepper

Preparation:
Prepare rice as directed on package while stir frying.

Slice beef into thin strips and marinate beef in soy sauce, sesame oil, sherry, and cornstarch for, at least 10 minutes (overnight is okay).

Slice broccoli into smaller pieces.

Heat wok or deep pan. Add high oleic oil and stir to coat sides. Add meat (with marinade). Stir and fry until barely pink - about 30 seconds to 1 minute. Set meat aside. Add minced ginger and garlic to wok. Stir briefly. Add the vegetables. Stir 2 minutes over high heat. Add beef
stock, cover and lower flame. Simmer 5 minutes.

Increase heat, add meat to vegetables. Toss (stir fry) until juice is thickened.

Enjoy over hot rice!

Carb 30
Protein 33
Fat 12
Sat Fat 3
Fiber 13
Sugar 4
Calories 360

wow yours is so much better than mine :( haha. even has the nutritional value. good job :D

I'm Asian, too, so trust me, I've been looking for healthy Chinese food recipes like crazy. I really like the Weight Watcher's Stir Fry to Szechuan Cookbook (http://www.amazon.com/exec/obidos/ASIN/0028617185/scribescorner). :D

Tuna Stir Fry

Ingredients
• ¼ cup bell pepper
• 2 cups broccoli
• ¼ cup carrots
• ¼ cup celery
• ½ cup mushrooms
• ¼ cup rice, brown cooked
• ¼ cup scallions
• ¼ cup snow peas
• 3½ oz tuna, canned in water
• ¾ cup water chestnuts
• 3 tsp soy sauce, lite
• 1 tsp garlic
• ¼ tsp ginger
• 1½ tsp oil, high oleic safflower

Spices / Flavoring
• ¼ tsp black pepper
• ¼ tsp garlic powder

Preparation:
Prepare rice as directed on package and keep warm.

Heat a large skillet or wok over medium heat and coat with the oil. Add bell pepper, scallions, and garlic and stir fry 15 seconds. Add julienned carrots, celery, water chestnuts, snowpeas, broccoli florets, and mushrooms. Stir fry until vegetables are crisp tender. (Do not overcook.)

Combine soy sauce, garlic powder, and ginger stirring until well mixed. Add to skillet or wok. Cook over high heat, stirring frequently until sauce is slightly thickened. Add tuna, stirring to coat well.

Enjoy with rice!

Carbs 32
Protein 32
Fat 8
Sat Fat 0
Fiber 14
Sugar 9
Calories 328

Szechuan Chicken in Peanut Sauce

Ingredients
• 1 cup carrots
• ¼ cup celery
• 4 oz skinless chicken breast
• ½ tsp oil, sesame
• ½ Tbl peanut butter, natural
• ¼ cup rice, brown cooked
• 2 tsp vinegar, red wine
• ¾ cup water chestnuts
• 1 tsp soy sauce, lite
• 2 tsp garlic
• ½ tsp splenda (optional)
• ½ tsp ginger
• ½ tsp oil, high oleic safflower

Spices / Flavoring
• ¼ tsp cayenne pepper
• ¼ tsp garlic powder

Preparation:
Prepare rice as directed on package while cooking chicken.

Make a sauce by mixing soy sauce, splenda, sesame oil, peanut butter,
vinegar, garlic powder, and cayenne pepper in a small bowl until smooth.
Set aside.

Heat wok or frying pan over medium heat and add high oleic oil. Swirl in
pan. Add chopped garlic and ginger. Add chicken, stir to coat with oil. Add julienned celery, carrots and water chestnuts. Stir to coat vegetables. Stir-fry until chicken is cooked (about 5 minutes).

Pour peanut sauce over mixture and stir to coat. Serve over rice.

carb 32
protein 30
fat 9
sat fat 1
fiber 8
sugar 10
calories 329

Shrimp and Vegetable Stir-Fry

Ingredients
• ¼ cup bok choy
• 1 cup chick/vegie stock
• 2 cups mushrooms
• ½ tsp oil, sesame
• ¼ cup rice, brown cooked
• ½ cup scallions
• 4 oz shrimp
• 1¼ cups snow peas
• 1 tsp soy sauce, lite
• 2 tsp garlic
• ¼ tsp ginger
• 1 tsp oil, high oleic safflower

Spices / Flavoring
• ¼ tsp salt, lite
• ¼ tsp black pepper

Preparation:
Prepare rice as directed on package and keep warm.

Peel shrimp (if shrimp is frozen, do not thaw-peel under running cold
water). Make a shallow cut lengthwise down back of each shrimp and wash out sand vein. Cut shrimp lengthwise almost into halves. Toss shrimp with soy sauce, sesame oil, and black pepper in bowl. Cover and refrigerate 10 minutes.

Heat wok or large skillet and add high oleic oil coating all sides. Add
garlic and minced ginger and stir-fry until garlic is light brown. Add shrimp and stir-fry until shrimp is pink. Remove shrimp from wok.

Add sliced bok choy stems and mushrooms and stir-fry 1 minute. Stir
in chicken broth and heat to boiling. Stir in soy sauce mixture. Add shrimp and pea pods. Cook and stir 30 seconds. Garnish with green onions.

Serve with rice.

carb 27
protein 31
fat 7
sat fat 1
fiber 9
sugar 2
calories 295

woohoo!! i'm definitely bookmarking this, thanks caustic mouse!!

Definately a bookmark for this end too!

Any ideas as to the serving size and/or number of servings per batch?

All that looks great, thanks for all the recipes!!

Any ideas as to the serving size and/or number of servings per batch?

All that looks great, thanks for all the recipes!!

The ones I posted are single servings at around 300-330 calories each. Adjust as necessary (add half a serving, etc) to fit your target calories for a meal.