Stir Fry

Hi,

I was wondering if anyone would have receipes for a stir fry that are low in calories. When I make a stir fry I usually buy the sauce that comes in bottles and add it to my vegetables, but I would like to make it all from scratch so that is more healthy. After looking at the label, I was surprise to see how much salt and sugar there is in those bottled sauces.

Thanks in advance! 

You can create quite delicious stir-fry sauce with very small amounts (teaspoons) of soy sauce, fruit juice and rice wine (or sherry) mixed with a little water.   Add the liquid right at the end with the heat turned down so that it doesn't boil away too fast.....

This is a nice light dish Prawn Stir-Fry with Lemon & Ginger 

well When I make my own stirfry I usually stick with the basics which is oil and soy sauce. Try this:

1-2 tbsp Vegetable oil
3-4 tbsp soy sauce low sodium
1/2 -1 tbsp of ground ginger or fresh
2 green onions diced
1-2 bell peppers (any color, mix and matching is more fun)
1/2 cup of shredded carrots
(you can add any veggies you like to it)
1 tbsp of minced garlic
salt and pepper to taste

If you like spicy you can add crushed red pepper flakes or hot sauce. I like both. You can add water chestnuts if you want crunch or the baby corns if you like those. If Im using meat in my stirfry Ill marinate it in soy sauce before cooking it. You can make brown rice or pasta to use as bedding or on the side. I like to add sesame seeds to my stirfry sometimes also or even either a couple tbsp's of cooking wine or a tiny amount of sesame oil (this is higher in cals though). mmmm I think I will have to get some salmon and shrimp this weekend to make for dinner. yum.

gi jane's  sounds much better than mine

Thanks! :)

You guys both have really good sugestions!

I will for sure try it! I think I might even try it tonigh! :)

Thanks again!

I throw a couple of cups of shredded cabbage in mine at the last minute.  Delicious!

- Cabbage, Onions, Water Chestnuts & Straw Mushrooms (Salt, Pepper & Garlic should work for seasoning)

- Broccoli, Mushrooms, Bell Peppers, Onions, Spaghetti Squash, Chicken & Olive Tapenade 

- Zucchini, Summer Squash, Onions & Bell Peppers - with shrimp or scallops (Olive Oil, Garlic, Thyme, Oregano & Salt/Pepper) 

I like to stir fry veggies and mix it with tofu or chicken and rice and sprinkle it with chipotle pepper and salt.  It's so good, and you can taste all the natural flavors with a bit of heat!  Don't use too much pepper though... :-)

I love str fries and with a good non-stick pan over a high heat, they can be cooked with very little (or even no) oil.

My favourite stirfries always contain fresh grated ginger, onion and garlic plus a little sesame oil.  The sesame oil could be excluded if you don't like it or want to minimise fat.

One example stirfry to try if you like beef that will easily serve 6 and is just 242 calories per serve is below.  You could substitute just about any vegetables or lean meat if you prefer:

1 medium onion
1 garlic clove (crushed)
1 tsp grated ginger
350 grams extra lean beef (cut finely across the grain)
1 medium carrot
0.5 red bell pepper
1 cup broccoli
1 cup celery
1 medium zucchini
400 grams noodles (I use hokkein noodles)
1 tbsp soy sauce
0.5 tsp sesame oil
1 tsp olive oil

Slice all vegetables evenly.
Heat olive oil in wok over high heat.
Cook beef until brown, remove from pan.
Cook onions, garlic and ginger for 3 minutes in same pan.
Add remaining vegetables, sesame oil and soy sauce and cook 5 minutes until just soft.
Stir through noodles and beef and heat through.
Serve and enjoy.......

I make my stir fry in tomato sauce.  I love it!!