How do I make a healthy stir fry?

Question

I don't really cook much, but I wanted to try makin a stir fry. What do I need? Sprouts, veggies? I was thinkin little pieces of chopped up chicken breast for protein. What sauce/spices/oil should I use? Thanks.

Answer 1

Stir frys are a great way to get your veges in and are very versatile. Here are some common ingrediants:

1. Chicken breast, cut into bite sized pieces and seasoned with salt, pepper, and garlic powder.
2. Sliced celery
3. Sliced carrots
4. Cauliflower buds
5. Broccoli buds
6. Bean sprouts
7. Green, red, or orange bell pepper
8. Tofu
9. Flank steak sliced very thin
10. Fruit, such as strawberries, sliced peaches, and plums

Sauces usually include:

1. Sesame seed oil
2. Rice Wine Vinegar
3. Chili Sauce
4. Fish Sauce
5. Teriyaki
6. Soy Sauce
7. White wine
8. Garlic
9. Red Chili Oil
10. Curry powder

You'll need to try some things out and see what you prefer. If you're still not sure, then you can find lots of things in the Asian part of your grocery or an Asian food market. Enjoy1

Answer 2

I found a great frozen bag of broccoli stir fry at wal-mart. It has broccoli, carrots, peppers, and mushrooms, and also sugar snap peas I add more broccoli. I put some spray in a skillet throw the veggies in and cook until desired tenderness (longer for well done shorter for crunchy). I meanwhile throw some boneless, skinless chicken tenders in the oven on 375 (it has directions on the back of the bag) on a foil lined baking dish with salt and pepper. You cook the chicken until done and then I cut it into little pieces and add it into the stir fry. I also add some soy sauce and serve over brown rice. It is quick easy and really healthy. You can also cook the chicken in the skillet, but it always seems dry that way to me the oven method is very juicy. They have tons of stir fry frozen bags at all stores including sugar snap pea yummy.

Answer 3

Healthy Family-Friendly Chicken Stir-Fry:

35 min 15 min prep
4-6 servings

3 boneless skinless chicken breast halves, cut into strips or chunks
salt and pepper
3 cloves garlic or 2 tablespoons jarred minced garlic
3 heads broccoli, cut
1/2-1 cup baby carrots, sliced thin
1 small onion, sliced
1 (16 ounce) package snow peas, fresh or frozen
2-4 teaspoons sesame oil (you can substitute olive oil, canola, etc.)
1/4 cup teriyaki sauce, to taste
hot cooked rice (I use brown or Uncle Ben's long grain and wild)

1. Heat about a tsp or two of sesame oil over high heat in a large skillet.
2. Add garlic and sauté until golden.
3. Add chicken, sprinkled with salt and pepper, and stir fry until no longer pink (you may need to lower the heat so garlic doesn't burn.) Remove chicken and garlic from pan.
4. Add another tsp or two of sesame oil and return to high heat.
5. Add all vegetables and stir fry for 5 or 10 minutes, or until tender-- if using frozen snow peas, add them the last couple of minutes.
6. Add back chicken and garlic and add teriyaki sauce.
7. Stir fry another minute or two.
8. Serve over hot cooked rice.

Answer 4

try some chicken, or pork, or not having stir fry every frikin night. try a stew, or a casserole, or some pasta, All of which is healthy depending on what you put in and how much you eat. Try spuds, or beans. As an aside, did you know that soy sauce(dark) contains 15.4g per 100ml and soy sauce(light) contains 14.8g per 100ml salt equivalent, that's just going by the bottles of "AMOY" that I have, I just wanted to clarify that seeing as you say it has "hardly anything in but great flavour". Should I bother telling you the sugar content? O.K. I will ,dark =24.4g, light=10.4g again per 100ml. Do not tell me your stir fry is " so healthy and low in fat and calories " unless you can back it up with facts.

Answer 5

You can put pretty much whatever you want in it, but it's the way you cook it is what makes it healthy or unhealthy. A lot of Chinese stir fry recipes call for oil to cook your meat in. I don't use oil. I use Pam. This cuts down on the fat a lot. I would buy an Oriental cookbook to give you some great ideas. I have a couple of them.

Answer 6

Use any type of vegies that you prefer. Sprouts, onions, bell peppers, chicken or steak, carrots, beans, broccoli/cauliflower etc etc. Some people add ginger to give it a bit of flavour.

When I make a stir-fry, instead of using oils to heat up the wok, I use a little bit of water. Since the water evaporates, keep adding a little more. I found it healthier than using any kind of oil.

A little bit of sauce (I prefer soy) won't hurt either.

Answer 7

I like stir fry!
Well, put some vegetable whatever you like!
I have made recently, I put cabbage, green-
onion, carrots, onion, asparagus, canned
bamboo shoot, canned young corn................
I used "kikkoman stir fry sauce "
It is really easy to make ( *v* )

Answer 8

chicken breasts cut up
bell peppers
onion
water chestnuts
drained canned pineapple chunks
cooking spray
terriyaki sauce
garlic
garnish with roasted peanuts or almonds

Answer 9

Well, I say that anything you fry isn't good for you.