Few recipes are as beneficial to your health as a stir-fry can be. Stir-frying is a quick cooking method that utilizes lean meats and vegetables and keeps their tasty flavor. Healthy stir-fry dishes are usually under 300 calories per serving, so you don’t have to worry too much about putting on the pounds when you’re enjoying them. Plus, you’ve got to love prepping a meal that cooks in under three minutes, especially when you’ve just worked out, and you’re starving! These are some awesome stir-fry recipes to try out.
Garlic Turkey-Broccoli Stir-Fry
Turkey tenderloin is a great protein choice that’s lean and completely healthy. It partners with healthy broccoli and nutrient-rich bell peppers for a tasty meal.
- 2 tablespoons of cornstarch
- 1 pound ground turkey tenderloin (cut in thin strips)
- 4 diced garlic cloves
- 1/4 teaspoon of red pepper
- 1/4 teaspoon of salt
- 1 cup fat-free, low sodium chicken broth
- 1 red bell pepper (cut to thin strips)
- 1 can of sliced water chestnuts
- 2 tablespoons of low-sodium soy sauce
- 2 cups of fresh broccoli florets
How To Make It:
- Add a little heart-friendly sesame oil to a pan and allow it to heat up.
- Tilt the pan so the oil is evenly spread. Add some turkey to the pan and stir-fry it until it’s no longer pink.
- When it’s done, set the turkey aside in a dish.
- Take some fat-free chicken broth, four garlic cloves, 1 ½ teaspoons of corn starch, ¼ teaspoon crushed red pepper, and ¼ teaspoon salt.
- Then stir the mixture until the ingredients dissolve sufficiently.
- Add an extra teaspoon of oil to the pan and add some broccoli and pepper and stir-fry it for about a minute.
- Add some water chestnuts next, and stir-fry it for another 30 seconds.
- Add the mixture of chicken broth and ground turkey to pan, and add a tablespoon of soy sauce.
- Bring the mixture to a boil, and then lower the temperature and cook the mixture to your desired thickness.
Stir-Fried Eggplant and Tofu
Stir-fried eggplant and tofu, served with some brown rice and a simple green salad is a great post-workout meal. Plus, this stir-fry recipe takes under 30 minutes to prepare.
- 3 tablespoons vegetable oil
- 1 pack firm tofu, drained and cut into 2 ½-by-2 inch chunks
- 2 cloves garlic
- 1 pound eggplant, cut into thin strips
- 1 bell pepper
- 1/3 cup low-sodium soy sauce
- 2 tablespoons sugar
- 2 tablespoons oyster sauce
- ¼ cup fresh basil leaves.
How To Make It:
- Heat a little vegetable oil in a pan over some medium heat.
- When hot, add the tofu and stir occasionally until it’s a rich brown color – it shouldn’t take more than five minutes.
- When the mixture is ready, transfer the tofu to a plate.
- Cook the eggplant, garlic and chopped bell peppers until soft in a heated pan. Stir occasionally.
- Next, add soy sauce, oyster sauce and sugar and cook until the mixture is heated, which should take about two minutes.
- Return the tofu to the pan and gently stir it around the pan, coating it.
- Remove from the heat and stir the basil leaves in. Serve with rice.
Pork and Peanut Stir-Fry
For one of those special occasions when you’re pressed for time, this recipe is an all time favorite that’s light despite being quite the tasty delight.
- 2 teaspoons cornstarch
- I tablespoon rice vinegar
- 2 boneless pork chops (cut into strips)
- 2 tablespoons vegetable oil
- 1 tablespoon soy sauce
- 5 chopped scallions (white part separated from the green)
- 1/4 cup low-sodium chicken broth
- 1 piece of ginger (peeled, cut and diced)
- 1/4 cup diced dry-roasted peanuts
How To Make It:
- Make a mixture of the chicken broth, soy sauce, vinegar and cornstarch in a bowl and set it aside.
- Over a stove with medium heat, warm the vegetable oil and the white pieces of scallion while stirring constantly until the scallions have been softened.
- Next add the pork and cook, being sure to turn constantly, until all the strips change color from pink to a darker brown.
- Finally stir in the mixture of broth ,soy sauce, vinegar and cornstarch.
- Cook along with the pork until the mixture reaches the desired consistency.
It’s ready to serve. Enjoy!