8 Downright Delicious Stir Fry Recipes


Stir Fry’s are like heaven, am I right? Tons of veggies, meat (optional), noodles or rice, soya sauce, and bursting with flavours. Sounds like my kind of meal! But guess what? A stir fry can be a unhealthy meal in disguise, with too much oil, and an abundance of sauce a stir fry can actually be loaded with fat and calories. We’re gonna change all that with these 8 downright delicious stir fry recipes for you to try out! 

1. THAI CHICKEN AND MANGO STIR FRY

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Ingredients:

  • 2 tablespoons plus 1 teaspoon fish sauce (see Note)
  • 2 tablespoons lime juice
  • 1 1/2 teaspoons cornstarch
  • 1-2 teaspoons brown sugar
  • 4 teaspoons canola oil, divided
  • 1 pound chicken tenders, cut into 1-inch pieces
  • 2 cloves garlic, minced
  • 1 teaspoon minced fresh ginger
  • 1-2 fresh small red or green chile peppers, stemmed and sliced, or 1/2-3/4 teaspoon crushed red pepper
  • 4 cups bite-size broccoli florets
  • 1/4 cup water
  • 2 mangoes, peeled and sliced
  • 1 bunch scallions, cut into 1-inch pieces
  • 1/4 cup chopped fresh cilantro
  • 1/4 cup chopped fresh basil, preferably Thai
  • 1/4 cup chopped fresh mint
  • 1 lime, cut into 6 wedges (optional)

Directions:

  1. Combine fish sauce, lime juice, cornstarch and brown sugar to taste in a small bowl.
  2. Heat 2 teaspoons oil in a wok or large skillet over high heat. Add chicken; cook, stirring, until just cooked through, 5 to 7 minutes. Transfer to a plate.
  3. Add the remaining 2 teaspoons oil, garlic, ginger and chiles (or crushed red pepper) to the pan. Cook, stirring, until fragrant, about 15 seconds.
  4. Add broccoli and water; cook, stirring, until beginning to soften, about 2 minutes.
  5. Add mangoes and scallions; cook, stirring, for 1 minute. Add the reserved sauce and chicken; cook, stirring, until the sauce is thickened and the chicken is heated through, about 1 minute.
  6. Stir in cilantro, basil and mint. Serve with lime wedges, if desired.

Source: http://www.eatingwell.com/recipes/thai_chicken_mango_stirfry.html

2. STEAK, SHIITAKE, & BOK CHOY STIR FRY

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Ingredients:

  • 2 tablespoons grated fresh ginger
  • 1 tablespoon minced fresh garlic
  • 3 tablespoons low-sodium soy sauce
  • 4 teaspoons cornstarch, divided
  • 1 teaspoon toasted sesame oil
  • 1/2 teaspoon crushed red pepper
  • 1 pound flank steak, trimmed and thinly sliced
  • Cooking spray
  • 2 cups thinly sliced shiitake mushrooms (about 1/2 pound)
  • 1 cup thinly vertically sliced onion
  • 1 cup red bell pepper strips
  • 4 cups sliced bok choy (about 1 medium head)
  • 1 cup less-sodium beef broth

Directions:

  1. Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.
  2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.
  3. Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.
  4. Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.

Source: http://www.myrecipes.com/recipe/steak-shiitake-bok-choy-stir-fry-10000001134088/

3. GINGER SHRIMP STIR FRY 

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Ingredients:

  • 1 pound medium shrimp, peeled and deveined
  • 1 teaspoon chopped peeled fresh ginger
  • 1/2 teaspoon salt
  • Dash of white pepper
  • 1/2 cup water
  • 1 tablespoon mirin (sweet rice wine)
  • 2 teaspoons low-sodium soy sauce
  • 1 1/2 teaspoons cornstarch
  • 1 teaspoon sugar
  • 1 teaspoon dark sesame oil
  • 1/2 teaspoon chile paste with garlic (such as sambal oelek)
  • 1 tablespoon canola oil, divided
  • 1 cup thinly vertically sliced onion
  • garlic cloves, minced
  • 1 cup diagonally cut celery

Directions:

  1. Place shrimp in a medium bowl. Sprinkle with ginger, salt, and pepper; toss well. Let stand 5 minutes.
  2. Combine 1/2 cup water and next 6 ingredients (through chile paste) in a small bowl, stirring with a whisk.
  3.  Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; stir-fry 2 minutes. Remove shrimp mixture from pan; set aside. Wipe pan dry with a paper towel. Heat remaining 2 teaspoons canola oil in pan over medium-high heat. Add onion and garlic; stir-fry 1 minute. Add celery; stir-fry 1 minute. Return shrimp mixture to pan; stir-fry 1 minute or until shrimp are done.
  4. Add water mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve immediately.

Source: http://www.myrecipes.com/recipe/stir-fried-ginger-shrimp-10000001854019/

4. TOFU, ASPARAGUS, AND RED PEPPER STIR FRY WITH QUINOA

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Ingredients:

Dressing:

  • 2 tablespoons rice vinegar
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons dark sesame oil
  • Dash of crushed red pepper

Stir Fry:

  • 1 1/2 cups water
  • 1 1/2 cups uncooked quinoa
  • 1 tablespoon dark sesame oil
  • 1 cup chopped onion $
  • 2 garlic cloves, minced
  • 2 cups red bell pepper strips
  • 2 cups sliced mushrooms
  • 2 cups (1-inch) sliced asparagus (about 1 pound)
  • 1/2 teaspoon salt
  • 1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed
  • 2 tablespoons sesame seeds

Directions:

  1. To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.
  2. To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

Source: http://www.myrecipes.com/recipe/tofu-asparagus-red-pepper-stir-fry-with-quinoa-10000000665176/

5. BEEF AND BROCOLI STIR FRY

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Ingredients:

  • 1 pound pre-cut beef for stir-fry $
  • garlic cloves, smashed
  • 1 tablespoon minced fresh ginger
  • 2 tablespoons soy sauce
  • bunch broccoli (about 1 lb.)
  • 2 tablespoons vegetable oil $
  • 1/2 cup water
  • 1 1/2 cups beef broth
  • 2 tablespoons cornstarch
  • 1 cup fresh mung bean sprouts

Directions:

  1. Combine beef, garlic, ginger and soy sauce in a bowl and let stand.
  2. Wash broccoli thoroughly and cut into florets. Trim and peel stems and cut into 1/4-inch thick slices.
  3. Heat 1 Tbsp. oil in a large nonstick skillet or wok over high heat, add broccoli florets and stems, then stir-fry for 2 minutes. Add 1/2 cup water and stir until water evaporates. Transfer broccoli to a plate.
  4. Add remaining oil to pan, add beef mixture and stir-fry for 3 minutes. Stir together broth and cornstarch, add to meat and stir-fry until sauce is thickened, about 3 minutes longer. Add broccoli and bean sprouts, then cook, stirring, until heated through, about 2 minutes.

Source: http://www.myrecipes.com/recipe/beef-broccoli-stir-fry-10000001875134/

6. LEMON CHICKEN STIR FRY

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Ingredients:

  • 1 lemon
  • 1/2 cup reduced-sodium chicken broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 teaspoons cornstarch
  • 1 tablespoon canola oil
  • 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
  • 10 ounces mushrooms, halved or quartered
  • 1 cup diagonally sliced carrots, (1/4 inch thick)
  • 2 cups snow peas, (6 ounces), stems and strings removed
  • 1 bunch scallions, cut into 1-inch pieces, white and green parts divided
  • 1 tablespoon chopped garlic

Directions:

  1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
  2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest.
  3. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Source: http://www.eatingwell.com/recipes/lemon_chicken_stir_fry.html

7. SAUCY COCONUT STIR-FRY CHICKEN

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Ingredients:

  • 4 teaspoons canola oil, divided
  • 1 pound chicken tenders, cut into bite-size pieces
  • 1 jalapeño pepper, minced (optional)
  • 1 bunch scallions, sliced, whites and greens separated
  • 2 cups sliced shiitake mushroom caps
  • 1 tablespoon minced fresh ginger
  • 3/4 cup “lite” coconut milk
  • 2 tablespoons fish sauce (see Note)
  • 4 teaspoons lime juice
  • 1 tablespoon brown sugar
  • 6 cups sliced napa cabbage
  • 3/4 cup chopped fresh basil

Directions:

  1. Heat 2 teaspoons oil in a wok or Dutch oven over medium-high heat. Add chicken and cook, stirring often, until cooked through and lightly browned, about 5 minutes. Transfer the chicken to a plate.
  2. Heat the remaining 2 teaspoons oil in the wok or pot. Add jalapeño (if using), scallion whites, mushrooms and ginger and cook, stirring, until fragrant and the mushrooms start to soften, 30 seconds to 1 minute. Stir in coconut milk, fish sauce, lime juice and brown sugar; bring to a simmer. Cook, stirring occasionally, until the mushrooms are tender, 2 to 3 minutes. Stir in cabbage, the chicken and scallion greens; cook, stirring constantly, until the cabbage is slightly wilted, 2 to 3 minutes. Stir in basil just before serving.

Source: http://www.eatingwell.com/recipes/saucy_coconut_chicken_stir_fry.html

8. STIR FRIED SESAME VEGETABLES WITH BROWN RICE

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Ingredients:

  • 1 1/2 cups of vegetable broth
  • 3/4 cup uncooked long-grain brown rice
  • 1 tbsp. margarine
  • 1 tbsp. sesame seeds
  • 2 tbsp. peanut oil
  • 1/2 pound fresh asparagus, trimmed and cut into 1 inch pieces
  • 1 large red bell pepper, cut into 1 inch pieces
  • I large yellow onion
  • 2 cups of sliced mushrooms
  • 2 tsp. mined fresh ginger root
  • 1 tsp. minced garlic
  • 3 tbsp. soy sauce
  • 1 tbsp. sesame oil

Directions:

  1. Preheat oven to 350 degrees F (175 degrees C). In a saucepan combine broth, rice and margarine. Cover and bring to a boil over high heat. Reduce heat to low and simmer for 15 minutes, or until all liquid is absorbed.
  2. Place sesame seeds on a small baking sheet and bake in preheated oven for 5 to 6 minutes, or until golden brown; set aside. Meanwhile, heat peanut oil in a large skillet or wok over medium-high heat until very hot. Add asparagus, bell pepper, onion, mushrooms, ginger and garlic and stir-fry for 4 to 5 minutes, or until vegetables are tender but crisp. Stir in soy-sauce and cook for 30 seconds. Remove from heat and stir in sesame oil and toasted sesame seeds. Serve over rice.

Source: http://allrecipes.com/Recipe/Stir-Fried-Sesame-Vegetables-with-Rice/Detail.aspx?evt19=1