Healthy Recipe Essentials: Stir-Fry

Stir-Fry’s are a quick and easy weeknight dinner. They make a well-balanced meal with a bit of protein, tons of veggies and healthy carbs from rice. We’ll run you through the basic steps to get you started along with a few ideas to liven things.
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In this new series, we'll show you a basic healthy cooking technique, then share many ways to mix it up. You'll get tons of healthy dinner ideas, no recipes needed.

Stir fries are a quick and easy weeknight dinner: They make a well-balanced meal with a bit of protein, tons of veggies and healthy carbs from rice. We’ll run you through the basic steps to get you started, then share a few ideas to liven things.

Stir-Fry Basics

A basic stir-fry is made from a protein and tons of veggies. The slicing and dicing takes a little time; you can do it either the night before or in the morning before work to save some time in the evening. In a pinch, look for pre-sliced veggies in your grocery store's produce section.

Once the ingredients are prepped, here are your basic steps:

  1. Heat oil: Heat up your wok with a touch of oil. Use a flavorless oil with a high smoke point, like canola or grapeseed. This is what makes or breaks the calories of your stir-fry.  Remember, every tablespoon of any oil contains 120 calories—so use it sparingly!
  2. Add protein: Raw foods like beef, pork, fish, shrimp, tofu and chicken should be cooked first. Don’t forget to brown all sides of the food to create flavor.
  3. Add veggies: Add veggies and cook them until just tender -- overcooking will destroy important vitamins, not to mention flavor. Whatever mixture you choose, cut veggies in so they'll all finish cooking at the same time. For instance, carrots take longer to cook than snow peas, so they should be cut smaller.
  4. Add  flavor: A touch of soy sauce or spices to finish it off.
  5. Serve over carbs: Cook up some healthy carbs like brown rice or rice noodles to serve alongside.

Watch Rachel Ray’s step-by-step instructions on how to prepare a basic beef stir-fry.

The Protein

If you’re used to using chicken, shake it up by using beef or pork. Or try shrimp -- it’s ridiculously low in calories! If you’re looking for a Meatless Monday dish, try a using extra-firm tofu.  It contains the same amount of protein as chicken or beef, but without the cholesterol.

The Veggies

Carrots, broccoli, cauliflower, onions, snap peas, bell peppers, water chestnuts, baby corn or peas…the possibilities are endless! Use as many or as few veggies as you want. If you’re cooking for kids, you may want to choose only a few veggies (younger kids especially like simpler dishes). Remember, the more colors you have, the more vitamins and minerals you’re taking in.

Flavor

Some simple flavor enhancers include garlic, ginger, chili sauce, chicken stock, rice vinegar, dry sherry, scallions and hoisin sauce. Dana’s stir-fry secret is to use a tablespoon of natural peanut butter and let it melt in with soy sauce – delicious!

The Carb

Choose brown rice for some extra whole grain goodness—remember to read the cooking instructions as it takes a bit longer to cook up than white rice. For a change of pace, try serving over whole grain pasta or rice noodles. Keep portions to no more than 1 cup per person of whichever cooked carb you choose.

Recipes to Try:
TELL US: What's your favorite stir-fry combination?

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby's full bio »

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