![How To Make A Healthy Stir-Fry (1) How To Make A Healthy Stir-Fry (1)](data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==)
Cooking dinner at home has many advantages. When you prepare meals in your kitchen, you have the power to choose healthier recipes and ingredients. If you are looking for healthy and tasty dinner ideas, learn the simple art of stir-frying! Once you learn the basics, you can prepare an unlimited number of delicious dishes to make dinner exciting.
Stir it up!
Stir-frying is a fast way to cook small pieces of food in a hot pan or wok. As the name indicates, the food is constantly stirred while you cook it. You can prepare different vegetables, meats, seafood and poultry using this method.
In addition to being quick and easy, stir-frying is also healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low.
Use these five basic steps to create a healthy stir-fry:
1. Get the wok ready. An authentic stir-fry is made in a wok, which is a bowl-shaped pan. If you do not have a wok, you can use any large, shallow pan with a handle. You will also need a heat-resistant spatula or large spoon for stirring.
2. Choose an oil. Since a stir-fry is cooked at a high temperature, choose oil with a high smoke point. That means the oil will not emit smoke or unpleasant flavours. Oils with a high smoke point include:
- Safflower
- Corn
- Canola
- Soybean
- Sunflower
- Peanut
If you want to use olive oil, choose a refined olive oil (not extra virgin). Do not stir-fry in flax or hemp oil since they have very low smoke points.
You can also coat the wok with non-stick cooking spray instead of using oil. This method is used in Sweet chili tofu stir-fry.
3. Add protein. Once the oil is hot, add your favorite meat or alternative:
- Shrimp
- Lean beef
- Chicken breast or thigh
- Lean pork
- Salmon
- Tofu
The meat should be cut into thin strips so it cooks quickly and evenly. Once it’s cooked, remove it from the heat. Use a thermometer to make sure your protein is cooked to a safe internal temperature.
4. Cook the vegetables. Add garlic to the hot wok. Once sizzling, add your favourite vegetables and cook until tender-crisp:
- Broccoli
- Cauliflower
- Carrots
- Celery
- Baby corn
- Mushrooms
- Eggplant
- Bell peppers
- Bok choy
5. Add flavour. Many stir-fry sauces are high in sodium.For example, many brands of soy sauce have around 1000 mg of sodium per tablespoon. A healthy diet should contain 1000-1500 mg of sodium per day and not exceed 2300 mg. 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)
Beware of reduced sodium sauces that say “25% less salt.” They may still be high in sodium. For example, soy sauce with 25% less sodium still has 750 mg sodium per tablespoon! Replace half of the soy sauce in recipes with balsamic, rice or wine vinegar instead.
If you can’t replicate the flavour of a high-sodium sauce in a certain dish, add a teaspoon or two at the end of cooking. This will give the dish more flavour compared to if you used several tablespoons added during cooking and the resulting dish will contain less sodium. Add fresh herbs just before serving to maximize their bold flavour.
Try any of these combinations to make a healthy and tasty stir fry:
Dish | Protein | Vegetables | Flavour |
Simple Shrimp and Broccoli Stir-fry | Shrimp | Broccoli | Garlic, reduced sodium broth, lemon zest |
Sunset Orange-Ginger Pork | Pork tenderloin | Cauliflower, carrots, yellow peppers | Orange juice, orange zest, fresh ginger, reduced sodium broth |
Thai Stir-fry | Chicken | Red peppers, eggplant, mushrooms, bean sprouts, bok choy | Lemongrass, lime leaves, garlic, sweet red chili sauce |
Tofu and Chinese Greens | Tofu | Bok choy, broccoli, gailan | Sesame oil, sesame seeds, rice vinegar, reduced sodium broth, a teaspoon of oyster sauce |
Spicy Beef Curry | Sirloin steak strips | Tomatoes, sweet peppers, hot peppers | Garam masala, cumin, fresh cilantro, ginger, lemon juice, yogurt |
To complete your meal, serve your stir-fry on top of brown rice, whole grain noodles or quinoa. Leftovers can be stored in the fridge and enjoyed as tomorrow’s lunch.
Bottom line
Stir-frying is a healthy and quick cooking method with an endless variety of dishes. By following these five easy steps, you can enjoy a nutritious and delicious stir-fry for dinner tonight!
You may also be interested in
All About Dark Leafy Greens
How to Cook with Herbs
How to Cook with Spices
Reducing Sodium in the Kitchen
Last Update – September 16, 2019
FAQs
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.
Is stir-fry healthy for weight loss? ›
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.
What are the three rules of stir-frying? ›
Food & Dining
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.
What is the healthiest oil for stir-frying? ›
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.
What can I use instead of soy sauce in stir-fry? ›
7 Soy Sauce Substitutes That Are As Good As the Real Thing
- Tamari.
- Coconut Aminos.
- Fish Sauce.
- Miso Paste.
- Balsamic Vinegar.
- Worcestershire Sauce.
- Oyster Sauce.
What seasoning is good 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)
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.
Why is fried rice unhealthy? ›
Traditional fried rice, as commonly prepared, may not be considered the healthiest option due to its high calorie and sodium content. This is primarily because it is often cooked with a generous amount of oil and can include high-sodium sauces like soy sauce or oyster sauce.
Is it okay to eat stir-fry vegetables every day? ›
A stir-fry is a great way to get a healthy dose of vegetables. If you add a little lean protein, a flavorful sauce, and serve your stir-fry over steamed brown rice, you've got a well-balanced meal. It's also quick to make if you use precooked brown rice.
What is the secret ingredient in stir-fry? ›
Ketchup could be used to enhance store-bought stir fry sauces as well. It will give them a flavor boost and a bit more richness, too. You can also try mixing a few tablespoons in with some teriyaki sauce to create a more complex flavor.
Stir your ingredients often
Your ingredients should cook fast, but to ensure that everything is cooked evenly, stir constantly (hence the name). It's important to move the food in and out of the centre of the pan quickly.
Should I add soy sauce to stir-fry? ›
Soy sauce, sesame oil, a bit of vinegar, or store-bought stir-fry sauces are easy to add to the dish and most stir-fry recipes will include a suggested mixture of liquid. If you don't really have a sauce planned, a bit of bottled soy sauce and some diced garlic or ginger will make a nice basic stir-fry sauce.
Is olive oil ok for stir-fry? ›
Since most stovetop cooking (and even frying) occurs around 350°F, you can absolutely use olive oil for sautéing and stir-frying. The thing to keep in mind is that olive oil is flavorful, so do you want to add that flavor to the dish you're cooking? If the answer is yes, go ahead.
What makes stir-frying healthy? ›
Stir-frying results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying generally requires only a small amount of oil, the fat content is relatively low.
What is a good substitute for stir-fry oil? ›
If you don't have any vegetable oil on hand, you can substitute another neutral high-heat oil. Canola, safflower, peanut or grapeseed oils are all great choices. Refined versions can reach even higher temperatures than unrefined ones. (Check the label if you're unsure about what you have.)
How many calories in a homemade stir-fry? ›
Popular Types of Stir Fry
| Fat(g) | Cals |
---|
Stir Fried Vegetables | 6.90 | 122 |
Chicken Stir Fry | 10.07 | 186 |
Beef and Vegetables in Soy Sauce Stir Fry | 7.23 | 165 |
Asian Stir Fry Vegetables | - | 35 |
Is stir-fry healthier than fried? ›
Stir frying generally involves less fat than most other kinds of frying, and is healthier because of that. It's more akin to a high temperature saute than pan-frying or deep frying.
Is homemade deep frying unhealthy? ›
They're Loaded with Trans Fats
Hydrogenation also transpires when oils are heated to high temperatures – like during the frying process. Trans fats are tough for your body to break down and lead to harmful effects on your health, such as an increased risk for heart disease, obesity, diabetes, and some types of cancer.