How do you make a low-fat stir fry?

Answer 1

dont use any oil and use all fresh ingrediants like carrots onions with no points(weight watchers) and chicken. and any sauce that doesnt have any points

Answer 2

Stir Fried Chicken with Snow Peas and Baby Corn:

4 tsp reduced sodium soy sauce
4 tsp dark sesame oil
1 TBS rice wine, dry sherry, or rice vinegar
1 lb skinned and boned chicken breast, cut into 1 inch cubes
1/2 c chicken stock, or low sodium chicken broth mixed with 2 tsp cornstarch
1 TBS olive oil
1 TBS minced fresh ginger
4 green onions, white part only, sliced (1/3 c)
4 oz snow peas, trimmed
1 can (14oz) baby corn, drained and rinsed

In a medium bowl, mix 2 tsp each of the soy sauce and sesame oil with the wine. Add the chicken and let marinade for 30 min. In a small bowl, combine the stock-cornstarch mixture with the remaining 2 tsp each of the soy sauce and sesame oil.
In a 12 inch nonstick skillet, heat the olive oil over moderately high heat. Add the ginger, garlic, and green onions and stir fry for 30 seconds. Add the chicken and stir fry for about 2 min or until no longer pink on outside. Add the snow peas and corn and stir fry 2 min more.
Add the cornstarch-stock mixture to the skillet, lower the heat and simmer, stirring, for 2-3 min or until the sauce is slightly thickened and the juices run clear when the chicken is pricked with a fork.
Serves 4.

per serving: calories 302
saturated fat 2 g
total fat 11 g
protein 31 g
carbohydrate 23g
fiber 2 g
sodium 536 mg
cholesterol 66 mg

Answer 3

Stir fry is a very low fat meal, providing you don't drench it in oil and your meat is lean (turkey is very good). Use only a very little oil or even better use one of those Fry Spray products - they distribute a 1 calorie squirt of sunflower oil with each spray and are available in all the major supermarkets. Be careful what sauce, if any, you add (read the nutritional info on the back of the packets) and don't accompany with too many prawn crackers or spring rolls!

Answer 4

in a teflon wok. I don't reccomend this since stir-frying is mostly searing of foods and requires some oil for taste on the outside of most dishes.

if you do this process of using little to no oil on a teflon wok, you'll pretty much ruin the wok in several uses.

Answer 5

Fry vegetables julienne style in just soy sauce. If you want add chicken or red meat but cut the fat off.

You could then experiment by putting different spices and natural flavours in with the soy sauce

Answer 6

Low-Fat Shrimp and Veggie Stir-Fry

This is a wonderful, light stir-fry, perfect for low-carb diets. For those who aren't restricting carbs, this is wonderful atop brown rice or Asian rice noodles (and its still low-fat!!).


2/3 cup water
1/3 cup soy sauce
3 tablespoons white wine
2 tablespoons cornstarch
1/2-1 teaspoon powdered ginger or 1 1/2 teaspoons fresh grated ginger
1 teaspoon sesame oil
1 lb large shrimp, peeled and deveined
3 cloves garlic, minced
4 cups broccoli florets, blanched
1 large red bell pepper, cut into strips
1 large yellow bell pepper, cut into strips
4 ounces snow peas
1 (15 ounce) can baby corn, nuggets drained
1 (8 ounce) can sliced water chestnuts, drained
4 scallions, sliced



In bowl, blend water, soy sauce, wine, cornstarch, and ginger until smooth.
Set aside.
Heat oil in large wok or skillet over medium-high heat.
Stir fry garlic until softened, about 2 min.
Add shrimp and stir fry until pink, about 4 min.
Add broccoli, bell peppers, snow peas, corn, water chestnuts, and scallions.
Stir fry one minute, mixing well.
Stir sauce mixture to combine, pour over veggies.
Cook, stirring, over medium-low heat, 5-7 min.
,until sauce thickens and veggies are crisp-tender.

Answer 7

Use only a tiny amonunt of peanut oil at a very high temperature.
Use all fresh, crunchy vegetables, and no meat. Cut it into thin strips so it cooksquickly.
Keep tossing it as it cooks.

When cooked. let it rest for a minute on a bed of kitchen roll to absorb excess oil before serving.

Answer 8

lot's of veggies and lean meat. Use a spray so they don't stick or a small amount of olive oil. Although that is a fat it is a good one for the heart just don't use much. My favourite sauce is a bit of honey a bit of garlic and some soy sauce

Answer 9

I stir fry in veggie broth and soy sauce.

Answer 10

just dont use oil and stir all the vegetables in a dry wok

Answer 11

Use a tiny amount of sunflower/olive oil and put in as many types of fresh vegetables as you can