14 Healthy Stir Fry Recipes (2024)

14 Healthy Stir Fry Recipes with chicken, shrimp and pork or beef as well as chickpeas. A family lunch or dinner meal cooked on the stove top.

14 Healthy Stir Fry Recipes

Sharing a few healthy stir fry recipe ideas to create for a summer lunch or dinner. A warm meal with meat and vegetables for a family. No bake stove top recipes to create with seafood and other ingredients to suite your tastes and diets. Vegan or vegetarian or meat eaters with pasta and healthy ingredients.

What are the 3 rules of stir-frying?

Before you start to fry, rather clean cut and slice all your vegetables and meat. As it is a fast process once you start.
The aromatics should be fried slow and on a low or medium heat.
Turnover or stir you ingredients often.

Can stir-fry be healthy?

Although it is a quick and easy meal, stir fry can be healthy because the vegetables are tender yet crispy and retain more nutrients than boiled vegetables. Even though it requires a small amount of oil the fat content is low and its healthy to have some oils in your body.

What ingredients go first in stir fry?

If you are doing a vegetable stir fry meal, then with a hot wok and a little oil, add your onions first, then your hard vegetables such as carrots and broccoli. Although smaller portions and thinner slices will help them cook faster. Quick cooking vegetables such as peas and bean sprouts and leafy greens should be added at the end of the stir fry cooking. Id you using meats then fry them first and remove to add last with the sauce.

How do you make stir fry taste like a restaurant?

Ingredients that are normally added to the hot wok and the oil first such as, aromatics like ginger and garlic, green onions, chilies and spices will infuse the stir fry with flavor. Small amounts will do to add flavor.

What liquid can I put in a stir-fry?

You can add some store bought stir fry sauces or use soy sauce, sesame oil or vinegar. They are easy to add to the dish. A basic stir fry sauce is soy sauce, sesame oil, garlic and ginger.

Easy Chicken Asparagus Stir fry

Easy Chicken Asparagus Stir frysummer recipe idea is a healthy and simple dish that is quick to put together for a meal with a savory sauce.

Summer Beef Strips Stir Fry

FAQs

Is stir-fry healthy to lose weight? ›

Yes, stir fry vegetables are a great option for weight loss. Stir-frying is a low-calorie cooking method that helps to retain the nutrients in the vegetables while also providing a delicious and flavourful meal. The key to making a healthy stir fry is to use fresh vegetables and lean proteins.

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Can stir-fry be healthy? ›

Stir-frying is a healthful cooking technique because you just add a small amount of fat. Some people skip the fat altogether and stir-fry in broth. I used canola oil because it's high in heart-healthy monounsaturated fat and it doesn't add a particular flavor.

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What are the three rules of stir-frying? ›

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

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Is it okay to eat stir-fry vegetables every day? ›

It is all about what you add to it. Straight vegetables do not have all of the nutrients that your body needs. If you have some source of protein, (meat or plant based) either separately or as part of your stir-fry, and some carbohydrates (rice or noodles) it is probably a pretty healthy diet.

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Is eating fried rice every day bad for you? ›

Fried rice is not a nutritionally balanced meal on its own, and you should enjoy it in moderation as part of a varied and balanced diet. Adding a variety of vegetables, lean protein sources, and whole grains can help to improve the nutritional value of fried rice.

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What is the healthiest oil for stir-fry? ›

Sturdy oils good for sautéing, stir-frying, or roasting foods include avocado, canola, corn, grapeseed, regular or light olive oil (not virgin or extra-virgin), peanut, rice bran, safflower, soybean, and sunflower oils.

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What are good seasonings for stir-fry? ›

Instead of a salty sauce, flavour your stir-fry with:

Herbs: basil, oregano, cilantro.
Spices: cumin, coriander, cardamom.
Reduced sodium or no sodium added broth.
Fresh lemongrass, garlic or ginger.
100% fruit juice.
Citrus zest.
Lower sodium soy sauces (<600 mg sodium per tablespoon)

Sep 16, 2019

What is the secret ingredient in stir-fry? ›

Ketchup Is The Secret Ingredient For A Top-Notch Stir Fry - Yahoo Sports.

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What are the best vegetables for stir-fry? ›

Aromatics in first- onion, leeks, garlic, ginger, chilli. Firm vegetables in second – like carrot, capsicum/bell peppers, stems of Asian Greens (Buk Choy in this recipe), zucchini / courgettes, eggplant, asparagus, canned baby corn, green beans, okra. Quicker cooking vegetables added next- snow peas, kale, cabbage.

How do you make stir-fry taste like a restaurant? ›

Aromatic ingredients like garlic, ginger, green onions, chilies and spices. These ingredients are typically added to the oil first to infuse it with flavor. You won't need much; a few teaspoons to a tablespoon of total aromatic ingredients per person adds a serious amount of flavor.

What goes first in a stir-fry? ›

Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.

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What are the seven common ingredients in a stir-fry? ›

Stir fry ingredients

Olive Oil.
Vegetables: red bell pepper, yellow bell peppers, sugar snap peas, carrots, mushrooms, broccoli, baby corn, water chestnuts.
Sauce: soy sauce, garlic cloves (minced), brown sugar, sesame oil, chicken broth, cornstarch.
Garnish: green onions and sesame seeds.

Sep 1, 2019

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When to put soy sauce in stir-fry? ›

Heat the oil in a large frying pan or wok, then fry the chilli and garlic for 1 min. Add the veg and toss to coat in the oil. Fry for 2-3 mins, then add the soy and chilli sauce, mixing well. Cook for 2-3 mins more until the veg are tender.

Does stir-fry increase calories? ›

Cooking in fat will increase the calorie count of food e.g deep fat frying foods. The small amount of fat used whilst stir-frying increases the amount of vitamin A the body can absorb from some vegetables.

What are the disadvantages of stir-frying? ›

Stir-frying and stir-frying/boiling, the two most popular methods for most homemade dishes in China, cause great losses of chlorophyll, soluble protein, soluble sugar, vitamin C, and glucosinolates, but the steaming method appears the best in retention of the nutrients in cooking broccoli.

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What are 3 benefits to stir-frying? ›

Stir-fry cookery has several advantages over other cooking methods. stir-fry, less fat and fewer calories are added than when deep-fat frying. used as the basis for the stir-fry sauce offering more calorie and sodium savings. minerals during stir-frying than during boiling, where water-soluble vitamins can be lost.

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Does stir-fry have a lot of calories? ›

Stir-Fry Served Over Rice

After adding a cup of grains to your veggies, a serving of vegetable stir-fry now has 255 to 272 calories. Including whole grains also adds about 40 grams of carbohydrate, which is great for energy but may be too high if you're on a low-carb diet.