Healthy Stir Fry Recipes
Vegetable
Chinese Stir Fry
1 cup mung bean sprouts
2 cups broccoli flowerets
1/2 cup carrots, sliced thin
1 small zucchini
1 sweet red pepper
1/2 cup celery, sliced thin
1/2 cup water chestnuts
3 cloves garlic, minced
1 medium scallion, white part minced and greens cut into
1/2-inch lengths
2 tsp. ginger, freshly grated
2 tbsp. peanut oil
1 tbsp. Kikkoman Stir-Fry sauce (or your favorite mix)
1 tbsp. Lee Kum Kee Stir-Fry Sauce (or your favorite
mix)
1 cup water
2 tsp. cornstarch
Cut all the vegetables into
bite-sized chunks (carrots and celery should be
sliced thin). Set aside the broccoli. Plunge
broccoli flowerets in hot water for 3 minutes and
drain.
Heat oil in stir-fry pan and add all vegetables
except the bean sprouts. Stir several minutes, until
the vegetables are crisp tender. Add the sprouts and
cook 2 more minutes.
Make a space in the center and add the minced garlic
and ginger -- let them cook in the center for 1
minute. Mix the cornstarch and sauces into the
water. Add to the center space and allow to bubble
until it begins to thicken and then quickly stir to
coat the vegetables. Serve.
Bean Sprout
Stir Fry
1/2 cup water chestnuts, sliced
1 cup snow peas
3 cups raw mung bean sprouts
1 tbsp. butter
Braggs seasoning, to taste
1/8 tsp. onion powder
1/8 tsp. garlic powder
1/2 tsp. grated ginger
Heat the butter, garlic powder,
onion powder and grated ginger in a wok over medium
heat until butter melts. Add the remaining
ingredients. Spray Braggs over the cooking
vegetables to taste. Stir fry until lightly cooked
(approximately 3 minutes depending on the heat
level).
Sweet Pepper
Stir Fry
1 orange bell pepper, cored and sliced
1 red bell pepper, cored and sliced
1 green bell pepper, cored and sliced
1 yellow bell pepper, cored and sliced
1 cup Spanish onion, sliced
1 cup mung bean sprouts
3 garlic cloves, minced
2 tsp. ginger, freshly grated
1 tbsp. olive oil
1/4 tsp. Chinese Five Spice powder
2 tsp. vegetable base powder, low-salt
1 tsp. fruit sugar
1 tsp. cornstarch
3/4 cup water
Braggs seasoning, to taste
Prepare vegetables by cutting into
evenly shaped slices. Heat oil in stir-fry pan and
add the onion and stir fry about 2 minutes. Add
remaining vegetables and cook and stir for several
minutes.
Spray the Braggs seasoning on the vegetables while
they cook. When the vegetables are half way done,
make a space in the center and add the minced garlic
and ginger -- let them cook in the center for 1
minute and then mix them in with the vegetables.
Mix the Chinese Five Spice powder, vegetable base
powder, fruit sugar and cornstarch into the water.
When the vegetables are crisp-tender, make a space
in the center and add the sauce. Allow to bubble
until it begins to thicken and then quickly stir to
coat the vegetables. Serve.
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