stir fry, is it really that healthy?

i know that veggie are good and that getting a variety is good as well. that's probably my favorite thing about stir fry. you can incorporate a lot of vegetables in that one dish. and it's doesn't take very long. but is frying veggies up like that all that healthy?

i obviously know fat is good in certain amounts but how much oil should be used? it just seems so easy to overdo it on the oil and ruin an otherwise healthy meal.

how much oil do you use when making a stir fry? opinions, suggestions?

p.s. obviously i mean homemade not from a Chinese place.

I use a non-stick wok and just a little cooking spray. 

I use about a tablespoon of olive or peanut oil - 100 cals total and actually pretty good for you as far as oils go.  I always see a bunch of it is still in the pan after I toss the veggies out, so maybe 75 cals is added over the whole stirfry... which serves 4-6... so maybe 15 extra cals/serving?  Seems reasonable.

If you get the wok or pan hot first, add cold oil and then quickly add the food, it seems to stick the least so you can use the least amount of oil.  You're not trying to deepfry it, just keep it from sticking to the pan.  You could also use just a little no-cal cooking spray (pam, etc) but I like the way real oil tastes better.

Am i doing it wrong??  I don't use oil when I make stir fry, I just dump in the veggies, put low sodium stir fry sauce (5 cals!) and low sodium soy sauce, add the chicken and cook until done!  It actually tastes so good that I'm kind of addicted. 

 I always thought about using the oil, but it's almost like the veggies blanch out some water and help everything cook too, so I never have.  It's really good that way, but did I mess it up??

It sounds like the way you make stir-fry sounds fine. If you're finding that you don't need oil and the food tastes great then stick with it.  I think cooking is a lot of experimentation and doing your own thing - there isn't necessarily a 'right or wrong' way of doing it. 

 

Original Post by coconutsboston:

Am i doing it wrong?? I don't use oil when I make stir fry, I just dump in the veggies, put low sodium stir fry sauce (5 cals!) and low sodium soy sauce, add the chicken and cook until done! It actually tastes so good that I'm kind of addicted.

I always thought about using the oil, but it's almost like the veggies blanch out some water and help everything cook too, so I never have. It's really good that way, but did I mess it up??

 if it tastes that great I think it is by definition not messed up.

coconuts-boston - the technique you are using is called steam-frying.  There is nothing wrong with it, it will just give you a slightly different result.  Steam-fried foods are more, well, steamed; they're softer and more uniformly cooked.  Stir-frying at high heat typically gives you somewhat crunchier veggies.  I also like a little oil because it is a flavor carrier; if I make a sauce with some garlic and ginger and soy sauce, for example, the oil helps the flavors blend together and fill the dish.  You definitely don't need much, especially in a wok; 1 tbsp should do it.  Oh, and make sure that the oil is very hot, almost smoking, before you add the ingredients -- they will absorb much less of the oil that way.  Happy cooking!

It can be healthy if you eliminate the packaged flavoring.  I use  EVOO and add chicken or fish.  Add some spices and you get the same great taste with-out all the salt and extra colories.

bob

Using a little bit of olive oil won't add a whole lot of calories and the oil actually helps your body absorb the nutrients in the vegetables better, especially antioxidants.  Personally, I use about 1 - 2 teaspoons of oil when stir frying vegetables.  Or I use an olive oil cooking spray.  The biggest problems I have seen with stir fry recipes is the soy, which is high in sodium.  But you can try one of the lower sodium soy sauces.  I also usually mix a little rice wine or cooking sherry with my soy.

i use a non-stick wok and olive oil cooking spray. 

sometimes i throw in a little bit of feta just before i turn off the stove. 

You can use a little broth if you use a frying pan instead of a wok, your veggies won't be quite as crispy, but it gets the job done.  Experiment!

I never add oil or fat to anything I cook unless I need it to brown and crisp (ie. oven chips!) Almost everything else cooks up just fine in its own juices, or with a little water added to keep it from sticking.

I dont add oil but adding 1 tsp of peanut oil at the end gives it a nice flavour. Stir fries are as healthy as the ingredients you put in them.

When I stir fry I use: water, evoo-spray, tapenade, sundried tomatoes or chicken broth as ANTI-STICK agents! Works like a charm & adds LOTS OF delicious flavors!!

* Just be careful about the tapenades & sun dried tomatoes: some of them have TONS of calories for such a small serving & have added sugar - I take time to read the labels on my "staples" which have NO added sugar & are full of veggies & only olive oil (olives too) - if you have NEVER tried tapenade or sun dried tomatoes - you are in for a treat because they taste like PIZZA!!! Seriously - my roomie who has NEVER had the stuff before tried some of mine the other night & was FLOORED by it's pizza taste!! :) If you wanna know the brand names of the stuff I get just let me know!