stir fry

Stir Fry: Quick and Easy Healthy Cooking!

Stir Fry is a Chinese technique of cooking in a small amount of oil, over high heat, in a bowl-shaped pan (wok) while being stirred. Stir fry can be a great component of healthy eating since it usually contains lots of veggies and lean protein. The stir fry technique allows veggies to retain their color, crunch, and most importantly nutrients!

Step 1: Choose Your Protein, Seasonings and Veggies

This is the foundation of all stir fry, and a fantastic base for healthy eating! Below you’ll see we’ve got beef, chicken, and even veggie stir fry with chickpeas and snow peas for a protein boost!

Step 2: Prep Your Ingredients

Any given recipe uses about a pound of protein, 1 tablespoon of aromatics, and 4 cups of vegetables. Stir fry comes together quickly, so you need all of your ingredients chopped and ready to go before you begin cooking.
TIP: Consider buying pre-chopped onions, matchstick carrots, etc if you are strapped for time!

Step 3: Make Your Sauce

Sauce…maybe the biggest factor between eating and dining! A basic stir fry sauce would include garlic, soy sauce, rice vinegar, brown sugar/honey, stock/water, and cornstarch. Get creative! Just make your own whenever possible because pre-packaged sauce often comes with unsavory ingredients.
TIP: Cook up a huge batch of brown rice when you have extra time and freeze it in storage bags. If you whip together a last minute stir-fry, pull out of the freezer, cut open the bag and microwave covered for about 5 minutes.

Step 4: Time to Stir Fry

Cook your protein for a few minutes alone until browned and set aside (does not have to be cooked through). Add oil, aromatics, then veggies until cooked, but crunchy. Recombine, add sauce and simmer a few minutes. Voila!
TIP: Aromatics are ingredients like garlic, green onions, shallots, ginger that are heated in some sort of fat/oil to release the flavor, cook these by themselves in the oil for 30 seconds to a minute, being careful not to burn them before adding the veggies.

Step 5: Serve and Enjoy!

Add a little culinary flare to your dish with garnishes such as cilantro, green onions, or sesame seeds for flavor and presentation. Enjoy a speedy, flavor packed meal!

Why a Wok??

The shape of the pan and constantly stirring helps make sure things aren’t over-cooked so veggies can retain their crunch and the aromatics don’t burn! When it’s time to add the sauce, push the contents to the side of the pan so they stop cooking on the most intense heat, and pour your sauce in the middle until thickens/boils before mixing it all together!

Recipes for Starters!

Shrimp and Crab Stir-Fry


Hi Everyone,

Time to dust off the stir-fry pan or Wok!  This recipe is low calories, totally filling, and very simple to make!  Eating your veggies will not only provide you with all the vitamins and minerals that your body needs on a daily basis, it will also help you stay full longer.  Staying satisfied will help curb cravings and lead you into temptation.

Crab and Shrimp Stir-Fry

1  8 Oz. Package Imitation Crab Meat

24 Pre-Cooked Shrimp

2  16 Oz. Bags Frozen Mix Stir-Fry Style Vegetables

2  Tbsp. Reduced Sodium Soy Sauce

2  Cups Water

2  Tbsp. Chicken Bouillon Granules

2  Tbsp. Corn Starch

6  Cups Cooked Brown Rice

Directions:  In a large stir fry pan over medium heat, combine crab, shrimp, and 2 cups of water.  Cook for 5 minutes; then add vegetables, soy sauce, and chicken bouillon granules.  Increase heat, cover and cook about 10 minutes until vegetables are cooked through.

Combine the cornstarch with a 1/4 cup of water in a separate glass, and stir to a water like consistency.  Slowly add this mixture to the stir-fry pan to thicken the base of your stir fry.

Cook rice according to package directions.

Serve over rice and enjoy!

Serves:  6

Total Calories: 231   Carb=35g Prot=19g Fat=1.5g

Ellipse Tip:  Instead of the crab and shrimp, you can also use chicken, lean steak, pork, or tofu in this recipe as well!