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Tag: Stir-Fry

Beef with Soy Sauce and Ginger

Beef with Soy Sauce and Ginger

Beef with Soy Sauce and Ginger

 

2 (8 ounce/ 225 gram) sirloin steaks

Sea salt and freshly ground black pepper

2 pak choy or bok choy (even spinach or any other greens will do)

8 T. soy sauce

1 thumb-sized piece of ginger, peeled

1 chilli, deseeded and finely chopped

1/2 a garlic clove, finely grated

1 lime, juiced

Olive oil

 

On a very hot griddle pan, cook your seasoned piece of sirloin steak until medium or to your liking. Place in a plate and allow to rest for 2 minutes. Now cook your greens in salted boiling water until tender. While hot, douse with a good couple of T. of soy sauce, and sprinkle with the garlic, ginger, chilli, lime juice and olive oil. When the greens are cooked, simply divide onto two plates, thinly slice up the sirloin steaks, place on top of the greens and drizzle with any of the infused sauce left on the resting plate.

Chinese Style Chopped Beef

Chinese Style Chopped Beef

Chinese Style Chopped Beef

 

1 T. sesame oil

1/2 small red pepper, deseeded and diced

1 onion, chopped

1 C. diced zucchini

12oz. minced beef

5oz. can water chestnuts, finely chopped

6 canned whole baby sweet corn cut into quarters

1 C. bean sprouts

2 T. oyster sauce

3 T. rice wine vinegar

 

Heat the sesame oil in a wok or frying pan, add the red pepper, onion and diced zucchini and cook for 3 minutes. Meanwhile, fry the minced meat in a dry frying pan, stirring to break up with a fork until browned. Add the meat to the wok, stir in the water chestnuts, sweet corn and bean sprouts, cooking for 2 to 3 minutes. Stir in the oyster sauce and rice wine vinegar and stir fry for 2 to 3 minutes until slightly thickened.

 

Serve over noodles or rice. Also makes a delicious filling for tortilla wraps.

 

from: Favorite Family Meals

 

Yield:

Calories:

Fat:

Fiber:

Mini Minute Steaks & Stir Fried Veggies

Mini Minute Steaks & Stir Fried Veggies

Mini Minute Steaks

This marinade is delicious and will also work well if you marinate cubes of round steak on a skewer and then cook them in a preheated broiler or on a griddle pan or barbecue.

1 tablespoon brown sugar

1 tablespoon soy sauce

1 ½ teaspoons lime or lemon juice

Two 4 1.2-ounce minute steaks (very thin steaks)

1 tablespoon vegetable Oil, plus extra for the griddle pan

1 clove garlic, crushed

1 medium carrot, peeled and cut into matchsticks

2 small zucchini, cut into matchsticks

3 scallions, thinly sliced

3/4 cup bean sprouts

¼ cup beef stock

½ teaspoon cornstarch

1 tablespoon oyster sauce

 

Mix together the sugar, soy sauce, and lime or lemon juice. Add the steaks and leave to marinate for at least 30 minutes. Remove the steaks and reserve the marinade. Heat the vegetable oil in a wok and stir-fry the garlic for a few seconds. Add the carrot and stir-fry for 2 minutes. Add the zucchini, scallions, and bean sprouts and stir-fry for 2 minutes. Mix a little of the beef stock with the cornstarch to make a paste and then stir in the remaining beef stock and the oyster sauce. Add to the vegetables together with the reserved marinade, bring to a boil, and cook for 1 minute, until thickened slightly. Brush a griddle pan with a few drops of vegetable oil. Pat the marinated steaks dry with some paper towels and cook the steaks on the griddle for just under 1 minute on each side. Serve with the stir-fried vegetables and sauce.

 

 

from: Favorite Family Meals

Savory Garlic Stir-Fried Bok Choy with Juicy Ground Meat

Savory Garlic Stir-Fried Bok Choy with Juicy Ground Meat

Savory Garlic Stir-Fried Bok Choy with Juicy Ground Meat

 

1 lb bok choy, chopped (separate stems and leaves)

8 oz ground pork or ground chicken

1 tablespoon vegetable oil

3 cloves garlic, minced

1 teaspoon fresh ginger, grated

2 tablespoons soy sauce

 

Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the ground meat (pork or chicken) to the skillet and cook, breaking it up into smaller pieces with a spatula, until browned and fully cooked, about 5-7 minutes. Add the minced garlic and grated ginger to the pan with the meat. Cook for another minute, stirring frequently, until fragrant. Add the bok choy stems to the skillet first, as they take longer to cook. Stir-fry for about 2-3 minutes until they start to soften. Add the bok choy leaves to the skillet and stir well to combine. Continue cooking for another 2-3 minutes, until the leaves wilt and the bok choy is tender. Pour in the soy sauce, stir to combine, and cook for an additional 1-2 minutes to allow the flavors to meld together. Remove from heat and serve immediately. Enjoy your savory stir-fried bok choy with ground meat over rice or noodles for a complete meal!

Lisa Andreone’s Slivered Pork Stir-Fry with Garlic Broccoli and Sesame

Lisa Andreone’s Slivered Pork Stir-Fry with Garlic Broccoli and Sesame

2 cups broccoli, chopped in 1-inch pieces
3/4 cup chicken broth, divided
1/2 cup chopped green onions
2 tablespoons chopped garlic
2 tablespoons peeled chopped ginger
2 teaspoons olive oil, divided
1 cup chopped yellow onion
1 red Bell pepper, halved, seeded and diced
2 teaspoons olive oil
1 pound boneless pork tenderloin, cut in thin strips, 1/2-inch wide and 2-inches long
1 tablespoon low sodium soy sauce

Garnish:
1 tablespoon toasted sesame seeds

Steam broccoli for about 2 minutes, until bright green but still firm. Drain; rinse with cold water to stop cooking; drain again. (If using frozen broccoli cuts, thaw broccoli but omit this cooking step.) Combine 1/4 cup of the broth, the green onion, garlic and ginger in food processor or blender and pulse until mixture is minced. Set aside. Heat 1 teaspoon of the oil in a large nonstick sauté pan over medium-high heat. Add onion and bell peppers; sauté 5 minutes or until vegetables are just tender. Transfer to bowl and cover with towel to retain heat. Add remaining olive oil to pan over medium-high heat. Add green onion mixture and sauté for about 1 minute, stirring constantly. Add pork strips and soy sauce to skillet and sauté for four minutes or until pork is nearly cooked. Add the remaining 1/2 cup of broth and bring to a boil. Add broccoli to skillet and stir until broccoli is cooked through, about 3 minutes. Add onion and bell pepper back to pan. Divide between 4 dinner plates and garnish with sesame seeds. Serve immediately.

Note: It’s easier to slice pork thinly if you place it in freezer for about 30 minutes first.

Yield: 4 servings
Calories: 311
Fat: 13g
Fiber: 3.9g

Beef and Vegetable Stir Fry with Oyster Sauce

Beef and Vegetable Stir Fry with Oyster Sauce

1 lb. flank steak

3 T. soy sauce

1 T. sherry or dry white wine

2 T. chicken broth

5 Tp. oyster sauce (also called oyster-flavored sauce)

1 T. brown sugar

1 tsp. toasted sesame oil

1 tsp. cornstarch

3 cloves garlic, run through a garlic press

1 T. grated ginger

1 head broccoli, cut into florets, stem peeled and sliced into 1/4-inch pieces

1/3 C. water

1 red bell pepper, cut into 1/4-inch pieces

Trim the flank steak of any large pieces of fat and silverskin. Cut along the grain into 2-inch-wide strips, then cut across the grain into 1/4-inch-thick pieces. Toss the beef strips with the soy sauce and let sit in the refrigerator while you prepare the other ingredients. Make the sauce by combining the sherry, broth, oyster sauce, brown sugar, sesame oil, and corn starch. Set aside. Combine the garlic, ginger, about a tsp. of oil in a small bowl and set aside. Cook the beef. Drain it and discard the liquid. Heat a non-stick skillet over medium-high to high heat with about a T. of oil until quite hot. Add one-half to one-third of the beef, spread to a single layer, and let cook for about 60 seconds, or until it is nicely browned on one side. Flip with tongs or a fork and cook for another 60 seconds or until cooked-through. Remove the beef and repeat until it is all cooked. It is important to do this step in batches and over very high heat to get good browning on the beef; don’t do too much at once or it will just steam. Cook the vegetables. In this case, in a non-stick skillet with about 2 tsp. of oil over medium high heat, add the broccoli florets and cook for about 30 seconds until they are hot and covered with oil. Add the water and cover for about 2 minutes, letting them steam. Remove the cover and cook until the water is evaporated and the broccoli is cooked and bright green, but still crisp. Remove from the pan. Return the pan to the heat, add a few more tsp. of oil, and cook the pepper for a few minutes until it is softening. Add the ginger paste and cook for about 30 seconds until very fragrant. Add the broccoli and beef back to the skillet along with any additional ingredients you wish and heat until hot. Whisk the sauce to recombine any settled cornstarch and add to the skillet. Cook 1-2 minutes until the sauce is thickened slightly and translucent and glossy. Serve over steamed rice.

Spicy Cherry Pork Stir Fry

Spicy Cherry Pork Stir Fry

2 T. sherry

1 tsp. cornstarch

1/4 tsp. salt

1/2 pound boneless lean pork, cut in thin strips

Vegetable oil

1/8 tsp. crushed dried red chiles

1-1/2 C. pea pods

1-1/2 C. pitted Northwest fresh sweet cherries

1 can (8 oz.) pineapple chunks, drained

Thickening Sauce

Combine sherry, cornstarch and salt; add pork and mix well. Let stand about 15 minutes. Heat 1 to 2 T. oil in wok or skillet; add chiles and cook 1/2 minute. Add pork; stir-fry until no longer pink. Remove from wok. Add 1 T. oil to wok if needed; heat. Add pea pods; stir-fry about 1 minute or until crisp-tender. Add cherries, pineapple and cooked pork to wok; cook and stir 1 minute to heat fruit. Add Thickening Sauce; cook and stir until sauce thickens and coats mixture. Thickening Sauce: Combine 1/4 C. chicken broth, 1 tsp. each sesame oil and cornstarch and 1/4 tsp. each sugar and ground black pepper

Beef & Mushroom Stir Fry

Beef & Mushroom Stir Fry

1/2 ounce dried porcini mushrooms (2/3 C.)
1 1/2 C. boiling water
1/4 C. beef broth
2 T. balsamic vinegar
2 tsp. cornstarch
2 T. margarine, divided
1 pound thinly sliced flank steak
1/4 tsp. salt
1/4 tsp. freshly ground pepper
8 ounces fresh, trimmed snow peas
8 ounces sliced fresh white mushrooms
4 thinly sliced plum tomatoes
1 T. chopped fresh parsley

In a medium bowl, combine mushrooms and water; soak 20 minutes. Drain, reserving 1/4 C. liquid. Set mushrooms aside. In a small bowl, combine mushroom liquid, broth, vinegar and cornstarch; blend well. Set aside. In a large nonstick skillet or wok, melt 1 T. margarine over medium-high heat. Add beef, salt and pepper; cook and stir 2 to 3 minutes or until beef is browned. Remove from skillet; cover.
In same skillet, melt remaining 1 T. margarine over medium heat. Add snow peas, porcini and white mushrooms; cover and cook 6 minutes, stirring occasionally. Stir broth mixture until smooth; add to skillet. Cook and stir until sauce is thickened and bubbly. Add beef and tomatoes; cook and stir until thoroughly heated. Sprinkle with parsley.

Yield: 4 servings
Calories: 309
Fat: 15g
Fiber: 4g

Turkey Stir Fry

Turkey Stir Fry

1/4 C. soy sauce
2 T. each ketchup, white wine vinegar and sugar
1/2 C. fat-free chicken broth
2 T. cornstarch
2 C. cooked (leftover) turkey, cut into strips
1 T. vegetable oil
1 small sliced onion
1 medium sweet potato, peeled, halved and cut into 1/4-inch slices
2 C. broccoli florets
1 large red bell pepper, cut into 1-inch pieces
1/2 C. water

In a small bowl for the sauce: Combine soy sauce, ketchup, vinegar, sugar, broth and cornstarch. In another small bowl, combine 2 T. sauce and turkey and marinate at room temperature 30 minutes. In a large nonstick skillet, heat oil over medium-high. Add onion; stir-fry 2 minutes. Add potato, broccoli and pepper; stir-fry 2 minutes. Add 1/2 C. water; cover. Cook 6 to 8 minutes or until potato is tender. Stir remaining sauce. Add sauce along with turkey to skillet; cook, stirring 3 minutes or until thickened.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 2g

Stir-Fried Rice

Stir-Fried Rice

1 C. rice (white or brown)
1 C. chicken broth
1/2 C. egg substitute
1/2 tsp. mustard powder
2 cloves garlic
1 tsp. shredded fresh ginger
1/2 C. carrot chopped into small pieces
1/2 C. frozen peas
1 -8 ounce can sliced water chestnuts, drained
2 T. reduced sodium soy sauce

Cook rice as directed but substitute 1 C. chicken broth for 1 C. water. Let rice cool to room temperature or cover and refrigerate until ready to use. In a small bowl mix together egg substitute, and dry mustard until blended. Lightly coat a large skillet or wok with nonstick vegetable spray. Heat skillet over medium heat and add egg mixture. Cook the egg mixture without stirring until they begin to set; stir and cook until the egg bits are small and crumbly. Remove and set aside.
Slightly heat the skillet, then spray it with nonstick spray. Add garlic and ginger. Cook and stir over medium-high heat until fragrant, about 1 minute. Add the carrots and peas. Cook and stir for about 3 minutes until vegetables are tender. Stir in cooked rice, scrambled eggs bits, and water chestnuts. Cook and stir until heated through, about 3 minutes. Add soy sauce to rice mixture. Cook and stir for 2 minutes.

Yield: 6 servings
Calories: 97
Fat: 1.2g
Fiber: 3g

Mixed Medley Stir Fry

Mixed Medley Stir Fry

3 T. Sesame oil
2 large cloves garlic, minced
2 T. fresh ginger, graded
1 pkg. Mori-Nu Silken Extra Firm Tofu, drained and cut into 1/2″ cubes
1/4 lb. each broccoli florets and snow peas, stems trimmed
1/2 C. each red and yellow pepper (slivered), leek (thinly sliced)
1/4 C. roasted peanuts
1 C. mushrooms, sliced
1(8 oz.) can pineapple chunks, drained-reserve liquid
1/2 C. madarin orange segments (optional)
1/4 C. light soy sauce
1 T. cornstarch

In sesame oil, saute garlic, ginger and tofu until lightly browned. Remove tofu and set aside. Add next 9 ingredients in order given. Stir fry until vegetables are just crisp-tender. Separately combine reserved pineapple liquid, soy sauce, tomato sauce and cornstarch until smooth. Stir into wok, thoroughly coating starch until smooth. Stir into wok, thoroughly coating ingredients. Add tofu cubes. Serve hot over rice.

Yield: 6 servings
Calories: 186
Fat: 11g
Fiber: 2g

Stir-Fry Salad with Rice

Stir-Fry Salad with Rice

1 T. vegetable oil
1 lb. boneless skinless chicken breasts, cut into strips
3 C. assorted cut-up vegetables (such as broccoli, red pepper, carrots and pea pods)
1/2 C. Reduced Fat Italian Dressing
2 T. soy sauce
1 bag (10 oz.) salad greens
1 C. Brown Rice, cooked

Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 minutes or until cooked through. Add vegetables; cook an additional 2 minutes or until vegetables are crisp-tender.
Mix dressing and soy sauce. Place salad greens in large salad bowl. Add chicken mixture and rice; mix lightly. Serve with dressing mixture.

Yield: 4 servings
Calories: 310
Fat: 11g
Fiber: 4g

Shrimp and Pluot Stir Fry

Shrimp and Pluot Stir Fry

1 tsp. safflower oil
1 clove garlic, minced
1/2 tsp. ginger, grated
2 green onions, chopped
1 tsp. cornstarch
1/4 C. chicken broth
2 T. sherry
1 tsp. soy sauce
1 tsp. brown sugar
1/2 lb. shrimp, shelled, de-veined
4 pluots, sliced
4 oz.water chestnuts
1/4 lb. broccoli, diagonally sliced

Combine oil, garlic, ginger and onions in a microwave-safe casserole. Cook on high 30 seconds. Add cornstarch, chicken broth, sherry, soy sauce and brown sugar. Microwave on high for 1 minute. Stir in remaining ingredients. Cover, cook on high 2 to 3 minutes, stirring once.

Yield: 2 servings
Calories: 328
Fat: 6g
Fiber: 6g

Carrot & Squash Stir Fry

Carrot & Squash Stir Fry

1 T. margarine or cooking oil
1 clove garlic, minced
1/4 tsp. dried basil, oregano, or Italian seasoning, crushed
1 medium carrot, cut into julienne strips (1/2 C.)
1 small zucchini and/or yellow summer squash, cut into julienne strips (1 C.)
2 medium leeks, thinly sliced (2/3 C.), or 2 green onions, thinly sliced (1/4 C.)
3 T. grated Parmesan or Romano cheese

Place margarine or cooking oil in a wok or large skillet. Preheat over medium-high heat. Stir-fry garlic and basil, oregano, or Italian seasoning in hot margarine or cooking oil for 15 seconds. Add carrot. Stir-fry for 1 minute. Add zucchini and/or yellow squash. Stir-fry for 2-1/2 minutes. Add leeks or green onions and stir-fry about 1-1/2 minutes more or until vegetables are crisp-tender. Sprinkle with Parmesan or Romano cheese; toss gently. Serve immediately.

Yield: 2 Servings
Calories: 127
Fat: 8g
Fiber: 2g

Lamb Stir-Fry

Lamb Stir-Fry

1 pound sirloin of lamb, fat removed, thinly sliced
Marinade:
2 T. fresh lemon juice
1 T. finely minced fresh ginger
2 garlic cloves, minced
2 T. low-sodium soy sauce
1 large egg white
2 T. cornstarch
1/8 to 1/4 tsp. crushed red pepper flakes (optional)
2 C. instant rice, cooked
vegetable oil cooking spray
1 garlic clove minced
2 scallions, white part and 3 inches green, thinly sliced
4 ounces sliced mushrooms
6 ounces snow peas, strings removed
2 T. dry sherry or Chinese cooking wine
1/2 C. low-sodium canned beef broth, fat removed
6 ounces mung bean sprouts
1/4 tsp. sesame oil
Sprigs of fresh cilantro, chopped

Place the lamb in a shallow dish. In a small measuring C., combine the marinade ingredients, whisking until well combined. Pour over lamb, stir, and set aside while you prepare the vegetables and remaining ingredients. Prepare the rice and set aside. Keep warm. Spray a large nonstick skillet or wok with the cooking spray; place over high heat until pan sizzles when tested with a few drops of water. Add the garlic, scallions, and the lamb with marinade. Stir-fry for 2 minutes until lamb is browned. Add the mushrooms and snow peas. Stir-fry for 1 minute. Add the sherry and beef broth; stir until sauce thickens. Just before serving, stir in the bean sprouts and sesame oil. Stir-fry for 1 minute. Divide the rice between 4 plates (we like to use large shallow soup or pasta bowls) and top with 1/4 of the lamb-vegetable mix. Garnish with chopped cilantro. Serve immediately.

Yield: 4 servings
Calories: 412
Fat: 7g
Fiber: 3g

Scallops & Snow Pea Stir-Fry

Scallops & Snow Pea Stir-Fry

1/2 C. chicken broth
1/4 C. orange juice
2 T. fresh lemon juice
2 T. soy sauce
1 tsp. dark Asian sesame oil
1 T. sugar
1 T. cornstarch
1/2 tsp. salt
1 T. vegetable oil
2 large cloves garlic, finely chopped
2 T. finely chopped fresh ginger
1 1/2 lb. sea scallops, halved and muscle removed
1 lb. snow peas, trimmed
1 lb. snow peas, trimmed
Grated orange rind (optional)
Cucumber Salad (recipe follows)

In small bowl, combine chicken broth, orange juice, lemon juice, soy sauce, sesame oil, sugar, cornstarch and salt. In very large (12-inch) nonstick skillet or wok, heat vegetable oil over medium-high heat. Add garlic and ginger; stir-fry 1 minute. Increase heat to high. Add scallops. Stir-fry until opaque, about 2 minutes. With slotted spoon, transfer scallops to clean bowl. Add snow peas to skillet; stir-fry 2 minutes. Stir reserved broth mixture and add to skillet. Simmer 1 minute. Add scallops back to skillet. Simmer 1 minute. Serve hot. Sprinkle with orange rind, if desired. Serve with Cucumber Salad, and rice, if desired.

Yield: 6 servings
Calories: 348
Fat: 5g
Fiber: 2g

Cucumber Salad: In large bowl, toss together: 2 cucumbers, halved lengthwise and cut into half-moons; 1 bunch radishes, each halved and cut into half-moons; 8-oz. can sliced water chestnuts, drained. In small bowl, whisk together 1 T. red-wine vinegar, 1/2 tsp. salt and 1 tsp. dark Asian sesame oil. Pour over salad; toss. Serves 6, Calories: 37, fat: 1g, fiber: 3g

Curried Coconut Shrimp Stir-Fry

Curried Coconut Shrimp Stir-Fry

1 (3 1/2-oz.) bag boil-in-bag long-grain rice
1 T. sesame oil
1 T. bottled ground fresh ginger
2 tsp. curry powder
1 C. chopped red bell pepper
1 (16-oz.) bag broccoli and cauliflower spears
1 1/2 lb. peeled and deveined medium shrimp
1 C. light coconut milk
1/4 C. low-sodium soy sauce
1 tsp. fish sauce

Prepare rice according to package directions. While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add ginger and curry; cook 30 seconds, stirring constantly. Add bell pepper, and broccoli and cauliflower spears; cook 5 minutes, stirring frequently. Add shrimp; cook 5 minutes or until shrimp are done, stirring frequently. Add coconut milk and remaining ingredients; cook 4 minutes or until sauce is slightly thick. Serve over rice.

Yield: 4 servings
Serving size: 1 1/2 C. shrimp mixture and 1/2 C. rice

Calories: 392
Fat: 9.9g
Fiber: 4.1g

Spaghetti Squah Stir Fry

Spaghetti Squah Stir Fry

1 med. red bell pepper, cored, seeded and cut in julienne strips
1 sm. onion, sliced thin
2 garlic cloves, finely chopped
1 T. olive oil
1 med. tomato, chopped
1 med. zucchini, cut into julienne strips
1 c. thinly sliced fresh mushrooms
1 T. tarragon vinegar
1 tsp. tarragon leaves
2 c. hot cooked spaghetti squash
1/2 c. slivered almonds
Salt and pepper to taste

In large skillet, over medium heat, sauté bell pepper, onion and garlic in olive oil about 3 minutes until vegetables are slightly softened. Add tomato, zucchini, mushrooms, vinegar and tarragon. Stir fry 3 minutes until vegetables are crisp tender; remove from heat. Add spaghetti squash to vegetables; toss well. Sprinkle with almonds and season with salt and pepper to taste. Serve immediately.

Yield: 8 servings
Calories: 90

Orange-Ginger Bok Choi Stir-Fry

Orange-Ginger Bok Choi Stir-Fry

Marinade/sauce:
1 C. orange juice
1/4 C. rice vinegar
1/3 C. soy sauce or tamari
1 T. vegetable oil
2 tsp. dark (roasted) sesame oil
3 cloves garlic, finely chopped
1 T. fresh ginger, finely chopped
1 tsp. sugar
1/8 tsp. red pepper flakes
1 scallion, chopped

8 oz. tempeh or tofu
1 T. vegetable oil
1 head bok choi
2 T. unbleached white flour
3 T. chopped cilantro (optional)

Combine all marinade ingredients in a medium bowl. Cut tempeh or tofu in bite-sized cubes and add to marinade. Set aside. Chop bok choi into medium pieces, wash and drain well. There should be about 8 C.. Heat oil over medium high heat in a wok or large skillet and add bok choi, stirring frequently for 2-3 minutes, until choi leaves are limp. Remove tempeh/tofu from marinade with a slotted spoon and add to wok, stirring, for 2-3 more minutes. Stir flour into marinade until any lumps are gone, then add marinade to wok, stirring until sauce thickens and heats through, about 1-2 minutes. Serve immediately over rice. Garnish with cilantro if desired.

Yield: 4 Servings

Hoisin Tofu Stir Fry

Hoisin Tofu Stir Fry

Sauce:
1/3 cup hoisin sauce
2 T. Chinese rice wine or dry sherry
1 T. sesame oil
1 T. tamari

Stir-Fry:

2 T. vegetable oil
1 pound extra-firm tofu, sliced, pressed/patted very dry, then cut into 2×1/2-inch logs
6 garlic cloves, minced
1/8 tsp. crushed red pepper
1 red bell pepper, cut into 3×1/2-inch strips
1 bunch broccoli, cut into small florets, stalks peeled and sliced (about 5 cups)
1/2 cup walnut halves
1/3 cup water

Combine sauce ingredients in a small bowl and set aside. Heat oil in a wok or large skillet over high heat until hot but not smoking. Make sure tofu is patted very dry to prevent sticking. Add tofu to wok and stir-fry until lightly golden. Transfer tofu to a platter and reduce heat to medium-high. Add a tsp of oil to the wok. Add garlic and crushed red pepper flakes and cook 1 minute. Stir in red bell pepper, broccoli and walnuts and toss to coat with the garlic. Pour in water, toss vegetables, then cover the pan. Cook 5 minutes or until vegetables are tender but crunchy. Stir in tofu, then pour on the sauce mixture. Stir-fry 1 minute or until the sauce coats everything and is thickened. Serve on rice.

Yield: 8 servings
Calories: 271
Fat: 11.5g
Fiber: 4g

Stir-Fried Vegetables in Black Bean Sauce

Stir-Fried Vegetables in Black Bean Sauce

1 T. vegetable oil
2 carrots, peeled and cut into strips
1 C. cauliflower florets
1 garlic clove, peeled and minced
1 tsp. peeled and minced fresh ginger
1 pound zucchini, halved lengthwise and cut into strips
1 red bell pepper, seeded, deribbed and cut into strips
2 tsp. black bean sauce
2 tsp. low-sodium soy sauce
1 T. dry Sherry
2 tsp. cornstarch dissolved in 2 T. water or chicken stock

In a large, deep nonstick frying pan or wok over medium-high heat, warm the vegetable oil, swirling it around in the pan. When it is hot, add the carrots, cauliflower, garlic and ginger and cook, tossing occasionally, until coated with the oil and lightly glazed, about 1 1/2 minutes. Add the zucchini, bell pepper and bean sauce and continue to cook, stirring constantly, until all the vegetables are beginning to soften, 3 to 4 minutes. Add the soy sauce, Sherry, and cornstarch mixture, stir to mix well and cook, stirring, until slightly thickened, 1 minute longer. To serve, transfer to a serving bowl.

Yield: 4 servings
Calories: 89
Fat: 4g
Fiber: 3g

Tofu & Vegetable Stir-Fry

Tofu & Vegetable Stir-Fry

1 C. jasmine rice
4 tsp. vegetable oil
1 package (16 oz.) extra-firm tofu, patted dry and cut into 1- by 1/2-inch pieces
2 T. reduced-sodium soy sauce
8 oz. (half 16-oz. bag) broccoli flowerets
1 medium red pepper, cut into 1/2-inch pieces
2 T. Asian fish sauce
2 T. grated, peeled fresh ginger
1 T. brown sugar
1 T. cornstarch
1 large garlic clove, crushed with garlic press
1 bag (10 oz.) shredded carrots
3 T. fresh lime juice

Prepare jasmine rice as label directs; keep warm. Meanwhile, in nonstick 12-inch skillet, heat 2 tsp. vegetable oil over medium-high heat until hot. Add tofu and 1 T. soy sauce, and cook 5 minutes or until heated through and golden, gently stirring frequently. Transfer tofu to plate; set aside. In same skillet, heat remaining 2 tsp. vegetable oil. Add broccoli and red pepper, and cook, covered, about 6 minutes or until vegetables are tender-crisp, stirring occasionally. In 2-C. glass measuring C., mix 1 C. water with fish sauce, ginger, brown sugar, cornstarch, garlic, and remaining 1 T. soy sauce. Return tofu to skillet and add carrots. Stir soy-sauce mixture and add to skillet; heat to boiling. Boil 1 minute, gently stirring. Stir in lime juice. Serve over rice.

4 servings
425 calorie
11 g total fat
6 g fiber

Asian Pork-and-Broccoli Stir-Fry

Asian Pork-and-Broccoli Stir-Fry

1/3 cup mango chutney
2 T. low-sodium soy sauce
1 T. dry sherry
2 tsp. dark sesame oil, divided
1 pound pork tenderloin, cut into 1-inch strips
4 cups broccoli florets
1 T. water
2 cups fresh bean sprouts
2 garlic cloves, minced
1 (8-ounce) can sliced water chestnuts, drained

Combine first 3 ingredients; set aside. Heat 1 tsp. oil in a nonstick skillet over medium-high heat. Add pork; stir-fry 3 minutes. Remove the pork from pan with a slotted spoon. Add 1 tsp. oil, broccoli, and water to skillet; stir-fry 5 minutes. Add chutney mixture, bean sprouts, garlic, and water chestnuts; stir-fry 2 minutes. Return pork to skillet; stir-fry 30 seconds.

Yeild: 4 servings
Serving size: 1-1/2 cups
Calories: 267

Tangerine Beef Stir-Fry

Tangerine Beef Stir-Fry

2 to 3 tangerines (about 1 1/2 pounds)
1/4 cup dry sherry
2 T. hoisin sauce
2 T. cornstarch
2 T. soy sauce
1 beef flank steak (about 1 pound), cut crosswise into 1/8-inch-thick slices
5 tsp. vegetable oil
1 bag (12 oz.) broccoli florets
1 medium red pepper, thinly sliced
1 T. grated peeled fresh ginger

From 1 tangerine, with vegetable peeler, remove peel. With small knife, remove any white pith from peel; slice peel very thinly and set aside. Squeeze 1/2 cup juice from tangerines; stir in sherry and hoisin sauce and set aside. In medium bowl, combine cornstarch, soy sauce, and steak; set aside. In nonstick 12-inch skillet, heat 1 tsp. oil over medium-high heat until very hot. Add broccoli, red pepper, ginger, and peel to skillet and cook 3 minutes, stirring, or until vegetables are tender-crisp. Transfer to large bowl. In same skillet, heat 2 tsp. oil over medium-high heat; add half of beef and cook 2 minutes, stirring, or until lightly browned. Transfer to bowl with broccoli mixture. Repeat with remaining 2 tsp. oil and beef. Add juice mixture to skillet and heat to boiling; boil 1 minute. Return vegetables and beef to skillet; heat through. 4 Servings

Lemony Asparagus-Mushroom Stir-Fry

Lemony Asparagus-Mushroom Stir-Fry

2 tsp. olive oil
2 C. (1 1/2-inch) diagonally cut asparagus
2 C. sliced mushrooms
1 C. snow peas, trimmed and diagonally cut
1 garlic clove, minced
1/3 C. finely chopped fresh parsley
1 1/2 tsp. grated lemon rind
1/4 tsp. kosher salt
1/8 tsp. coarsely ground black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add asparagus, mushrooms, and snow peas; sauté 7 minutes or until vegetables are tender. Add garlic; sauté 1 minute. Combine parsley and remaining ingredients. Sprinkle over the vegetables. Serve immediately.

Yield: 4 servings
Serving size: 1/2 C.

Calories: 55
Fat: 2.7g
Fiber: 2.5g

Sesame Tofu Stir-Fry over Rice

Sesame Tofu Stir-Fry over Rice

1 T. sesame seeds
1 T. black sesame seeds
1/2 tsp. salt, divided
1 (1-lb.) package firm or extrafirm tofu, drained and cut into 1-inch cubes
2 tsp. peanut oil
2 tsp. dark sesame oil
Cooking spray
4 C. thinly sliced shiitake mushroom caps (about 3/4 lb.)
3 C. (2-inch) slices asparagus (about 1 lb.)
1/4 C. thinly sliced green onions
1/2 C. fat-free, less-sodium chicken broth
2 T. hoisin sauce
1 1/2 T. low-sodium soy sauce
1 tsp. cornstarch
1 tsp. chili garlic sauce (such as Lee Kum Kee)
2 C. cooked long-grain brown rice

Combine sesame seeds and 1/4 tsp. salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 tsp. salt; toss gently to combine. Serve over rice.

Yield: 4 servings
Sserving size: 1/2 C. rice and 1 1/2 C. mushroom mixture

Calories: 423
Fat: 18g
Fiber: 8.5g

Chicken-Cabbage Stir-Fry

Chicken-Cabbage Stir-Fry

3 chicken breast halves, skinned and boned
1 tsp. Oil
3 C. green cabbage, cut in 1/2-inch slices
1 T. cornstarch
1/2 tsp. ground ginger
1/4 tsp. garlic powder
1/2 C. water
1 T. soy sauce

Cut chicken breast halves into strips. Heat oil in fry pan. Add chicken strips and stir fry over moderately high heat, turning pieces constantly, until lightly browned (about 2-3 minutes). Add cabbage; stir fry 2 minutes until cabbage is tender-crisp. Mix cornstarch and seasonings; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute.

Yield: 4 servings
Calories: 135
Fat: 2g
Fiber: .5g

Stir Fry Chili Shrimp

Stir Fry Chili Shrimp

1/4 C. Seeded and thinly sliced chili pepper
1/2 C. each Diced Onion and Red Bell Pepper
1 clove Garlic, minced
1/2 lb. Cleaned Shrimp
2 T. each Fresh chopped Cilantro and Fresh Lime Juice
Dash Red Pepper Flakes

Add chili pepper with a dash of water to nonstick skillet and cook over medium heat stirring constantly, until tender. Add onion, bell pepper, and garlic and cook until tender crisp, about one minute. Add shrimp and cook until shrimp are just turning pink. Add remaining ingredients, stir to combine and cook until flavors blend, about a minute.

Stir Fried Carrots And Potatoes

Stir Fried Carrots And Potatoes

1 T. Olive Oil
4 carrots (about 1/2 lb.), peeled and cut into matchstick strips
1/2 C. water
1 potato; peeled and cut into matchstick strips
1/8 tsp. black pepper
1 T. snipped fresh chives

In a 10″ nonstick skillet, heat the corn oil over moderately high heat for 1 minute. Add the carrots and cook, stirring, for 1 minute. Stir in 1/4 C. of water and steam, covered, over moderate heat, shaking the pan occasionally, for 3 minutes or until the liquid has evaporated. Add the potato and the remaining water and steam, covered, for 3 minutes
or until the water has evaporated and the vegetables are just tender. Season with pepper and sprinkle with chives.

Yield: 4 servings
Calories: 86
Fat: 4g
Fiber: 2g

Pineapple Beef Stir-Fry

Pineapple Beef Stir-Fry

1 can (20 oz.) pineapple chunks, in juice
1 T. grated fresh ginger
1 T. soy sauce
1/4 C. chopped fresh cilantro
3/4 lb. round steak, thinly sliced on diagonal
1 tsp. vegetable oil
1 clove garlic, finely chopped
1/2 tsp. cornstarch
1/2 C. fresh green beans, trimmed
1 sweet red pepper, thinly sliced
1 T. chopped canned green chiles
2 scallions, chopped

Drain pineapple, reserving 1 C. chunks, 1/2 C. juice. Save remaining chunks, juice for other recipes. Combine 1/2 C. pineapple juice, ginger, soy, cilantro and meat in bowl. Cover bowl; marinate for 15 minutes. Heat oil in large nonstick skillet. Add garlic; sauté 30 seconds, until fragrant. Remove meat from marinade; add to skillet; stir-fry 5 minutes, until just cooked through. Remove meat; keep warm. Mix together remaining marinade and cornstarch in bowl. Add beans, pepper, chiles and marinade mixture to skillet; stir-fry 4 minutes or until vegetables are crisp-tender and mixture is thickened. Stir in 1 C. pineapple chunks, scallions and meat; heat through.

Yield: 4 servings
Calories: 184
Fat: 8g
Fiber: 1g

Beef Stir Fry with Orange Sauce

Beef Stir Fry with Orange Sauce

1 pound beef top round steak or sirloin
Nonstick spray coating
4 green onions, bias-sliced into 1-inch pieces
1 clove garlic, minced
1 T. cooking oil (optional)
6 cups torn fresh spinach
1/3 cup sliced water chestnuts, drained

Orange Sauce:

1 T. cornstarch
1 tsp. sugar
1 tsp. instant beef bouillon granules
1 tsp. finely shredded orange peel
1/2 cup orange juice
1 T. soy sauce

Partially freeze meat. Thinly slice meat across the grain into bite-size strips. Combine all orange sauce ingredients; set aside. Spray a wok or 12-inch skillet with nonstick spray coating. Heat over medium-high heat. Stir-fry onions and garlic for 1 minute; remove from wok. If necessary, add a little broth. Stir-fry meat for 2 to 3 minutes or till done. Push meat away from center of wok. Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach, water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice or noodles.

Yield: 4 servings

Calories: 257
Fat: 6.8g
Fiber: 3.7g

Notes: I used fresh tangelos for the half cup of juice, and splenda instead of sugar in the orange sauce. Hubby and I both enjoyed this recipe a lot. I had it over spaghetti squash, he gagged at the thought of squash and wrapped his portion in a couple or tortillas, despite the fact it was supposed to be more Asian than tortillas would permit 😉

Sweet and Sour Stir Fry

Sweet and Sour Stir Fry

2 – 4 oz beef or chicken, cubed or thin strips
1/2 cup Red Bell Pepper
1/2 cup Green Bell Pepper
3 oz Baby Carrots cut in strips
2-3 Green Onion, chopped
1/2 cup sliced mushrooms
1/8 cup Balsamic Vinegar
1/2 tsp Splenda
1 cup Rice Noodles
Water or Salt Free Stock

Heat a large skillet. Add a couple of T. of water (or salt free stock), the meat, and carrots. Once meat is browned, add remaining vegetables, vinegar, sugar, and a little more water. Heat stirring continuously until vegetables are tender and liquid has cooked away. Serve over Rice Noodles.

Spicy Shrimp and Broccoli Stir-Fry

Spicy Shrimp and Broccoli Stir-Fry

1 oz. cellophane noodles
1 tsp. canola oil
1/2 lb. large shrimp, peeled and deveined
2 scallions, white and 3 inches of green, chopped
1/2 T. grated fresh ginger
1 tsp. minced fresh garlic
1/4 C. water
1 T. hoisin sauce
2 T. Chinese cooking wine
3 T. low-sodium soy sauce
1 tsp. chili puree with garlic sauce
1/2 lb. broccoli, stems peeled and chopped, florets, cut into bite sized pieces

Place the cellophane noodles in a bowl and cover with hot water for 20 minutes; drain. Using kitchen shears, cut into 2 inch pieces. Place the oil in a wok or nonstick skillet. Heat until hot but not smoking. Sauté the shrimp for 1 minute on each side. Remove to a plate. Add the scallion, ginger, and garlic; sauté for 1 minute. Combine the water, hoisin sauce, wine, soy sauce, and chili puree. Pour into wok and add the broccoli. Stir-fry until crisp cooked, about 1 to 2 minutes. Return the shrimp and cook until the shrimp are cooked through, another 2 to 3 minutes Stir in the noodles and raise heat. Stir until the sauce is incorporated into the noodle mixture. Serve immediately.

Yield: 2 servings
Calories: 217
Fat: 4g
Fiber: 4g

Stir-Fried Beef and Potatoes

Stir-Fried Beef and Potatoes

1 1/2 lb sirloin steak
2 tsp. vegetable oil
1 clove garlic, minced
1 tsp. vinegar
1/8 tsp. salt
1/8 tsp. pepper
2 large onions, sliced
1 large tomato, sliced
3 C. boiled potatoes, diced

Trim fat from steak and cut into small, thin pieces. In large skillet, heat oil and sauté garlic until golden. Add steak, vinegar, salt, and pepper. Cook for 6 minutes, stirring beef until brown. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes.

Yield: 6 servings
Serving size: 1 1/4 C.

Calories: 274
Fat: 5g
Fiber: 3g

Pork, Cashew & Green Bean Stir Fry

Pork, Cashew & Green Bean Stir Fry

1/4 cup low-sodium soy sauce
2 tsp. cornstarch
1 pound pork tenderloin, cut into 1/4-inch-thick slices
4 cups (2-inch) cut green beans (about 1 pound)
2 tsp. dark sesame oil
Cooking spray
1 to 2 T. minced peeled fresh ginger
2 garlic cloves, minced
1/4 cup fat-free, less-sodium chicken broth
2 cups hot cooked rice
1/4 cup chopped unsalted cashews, toasted

Combine the soy sauce and cornstarch in a medium bowl, and add pork, stirring to coat. Cover and chill. Place beans in a large saucepan of boiling water, and cook 5 minutes. Drain beans; plunge into ice water. Drain. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add ginger and garlic; sauté 1 minute. Add pork mixture; stir-fry 1-1/2 minutes. Stir in green beans; stir-fry 1-1/2 minutes or until pork is done. Stir in broth; reduce heat, and simmer 2 minutes. Serve over rice; sprinkle with cashews.

Yield: 4 servings
Serving size: 1 cup stir-fry mixture, 1/2 cup rice, and 1 T. cashews

Calories: 349
Fat: 9.7g
Fiber: 3.3g

Polenta Stir Fry

Polenta Stir Fry

1/2 to 3/4 log of pre-made polenta (cut into 1/4 inch thick slices — and use how much you want to use)

1 large tomato

1 large zucchini

1 large red onion

Olive oil

Balsamic Vinegar

Raspberry jam

Honey (if you don’t eat honey, use a bit of your favorite sweetener)

Ground black pepper

Chop the onion, zucchini, and tomato into large chunks. Cut polenta into slices. Heat oil in a wok or large fry pan until hot. Throw in the rounds of polenta into the pan and carefully cook (they get soft — so flip them gently) until lightly browned on each side. In another, smaller pan, throw in the onion and zucchini. Cook until just soft, but not mushy. You want a slight bit of crispness. Once veggies are soft, turn off heat and throw in tomato. Mix together until warmed. Divide veggies onto two plates and top with equal rounds of polenta. Mix the balsamic vinegar, raspberry jam, and a bit of honey to taste to create a thin, sweet sauce. Drizzle sauce over each dish. Top with pepper to taste.

Ground Beef Stir-Fry

Ground Beef Stir-Fry

Ground Beef Stir-Fry

 

½ cup water

½ cup low-sodium soy sauce

3 tablespoons packed light brown sugar

1 tablespoon cornstarch

4 cloves garlic, minced, or ½ to 1 teaspoon garlic powder

2 teaspoons distilled white or apple cider vinegar

3 tablespoons neutral oil, divided

3 cups fresh or frozen broccoli florets, thawed

1 small onion, chopped

1 pound 80/20 ground beef

Kosher salt

Freshly ground black pepper

Steamed white rice, for serving

 

In a medium bowl, whisk together the water, soy sauce, brown sugar, cornstarch, garlic, and vinegar until combined and the sugar has dissolved. Set aside. Heat 1 tablespoon of the oil in a large nonstick skillet or wok over medium-high heat until shimmering. Add the broccoli and cook, stirring occasionally, until tender-crisp and blackened in spots, 6 to 7 minutes. Transfer the broccoli to a large bowl and set aside. Reduce the heat to medium and add the remaining 2 tablespoons of oil to the skillet. Add the onion and cook until slightly translucent, 5 to 6 minutes. Add the ground beef and sprinkle with a pinch of salt and pepper. Cook, stirring occasionally to break the meat into crumbles, until browned, about 5 minutes. Add the sauce. Turn the heat up to medium-high and cook, stirring constantly, until the sauce thickens slightly, about 3 minutes. Fold in the cooked broccoli. Once the sauce has thickened, turn the heat off and serve with white rice or your choice of side.

Citrus Pork Stir Fry

Citrus Pork Stir Fry

75222_KRL_K46253V1_OR1_OH_640x4281 lb. thinly sliced pork loin
2 C. broccoli florets
2 C. sliced carrots
1/2 of a peeled orange, cut into large chunks
1/4 C. Italian Dressing
2 tsp. soy sauce
1/4 C. toasted Cashews

Preheat grill to medium-high heat. Toss pork, broccoli, carrots, orange, dressing and soy sauce in bowl. Poke small holes in bottom of large disposable aluminum foil pan. Spoon pork mixture into pan. Place pan on grate of grill; close lid. Grill 15 min., stirring often, until pork is cooked through and vegetables are crisp-tender. Sprinkle with cashews. Serve over cooked rice.

Stir-Fried Sweet Carrot Slivers

Stir-Fried Sweet Carrot Slivers

1 T. EVOOIMG_7854
8 oz. pre-Shredded Carrot
¼ C. Orange Juice
2 tsp. light Brown Sugar
Salt
Scallion, minced

Heat oil in a large skillet over medium heat. Stir in carrots and cook, stirring constantly to prevent sticking, until they soften, 2-3 minutes. Add orange juice and brown sugar and season with salt to taste. Cover skillet, reduce heat to low, and let cook until carrots are softened a bit more, another 2-3 minutes. Sprinkle scallions over carrots and serve.

Chicken Chow Mein

Chicken Chow Mein

Chicken Chow Mein

1-1/4 lb boneless, skinless chicken thighs, cut into thin strips

1 tsp baking soda

12-14 oz chow mein noodles (thick wheat type, not crunchy fried ones)

1 tbsp vegetable oil

4 cloves garlic, peeled and finely chopped

6 cups finely shredded green cabbage

2 carrots, julienned

2 cups bean sprouts

1 bunch scallions, cut into 2″ pieces, whites and green separated

4 eggs, scrambled, cooked in a single layer, cut into bite-sized pieces (see notes)

1/2 cup water

1/2 cup + 2 tbsp All-Purpose Chinese Stir Fry Sauce (recipe below)

 

All-Purpose Chinese Stir Fry Sauce

 

1/4 cup light soy sauce

1/4 cup regular soy sauce

1/2 cup oyster sauce

1/4 cup Chinese wine

1/4 cup cornstarch

1 tbsp sugar

2 tbsp sesame oil

2 tsp ground white pepper

Combine ingredients in a jar and shake to combine. Store in refrigerator and shake well before use.

 

 

Combine chicken and baking soda in a small bowl and toss to combine. Set aside for 10 minutes to marinate, then rinse chicken well and pat dry. In the meantime, make the Chow Mein Sauce: mix together cornstarch and soy sauce, then mix in remaining ingredients. Pour 2 tbsp of Chow Mein Sauce over the chicken and set aside to marinate for 10 minutes. Prepare the noodles according to the packet instructions. Heat oil in wok or large fry pan over high heat. Add garlic and stir fry for 30 seconds until the garlic is golden brown and you can smell the garlic in the oil. Add chicken and stir fry until the skin is white but the inside is still raw – about 1 minute. Add the cabbage, carrot, and the white pieces of scallions. Stir fry for 2-3 minutes until the cabbage is just starting to wilt and the chicken is cooked through. Add the noodles, sauce, and water. Stir fry for 1 minute, tossing to coat the noodles in the sauce. Add bean sprouts, remaining scallions, and eggs. Stir through quickly then remove from heat. Serve immediately.

 

NOTES: Note about the eggs: I am terrible awful not good at doing the scrambled eggs in the wok thing. If you would rather do it that way, just add them after the cabbage and chicken are cooked: make a well in the pan, pour in the eggs, scramble, let cook fully, toss with other ingredients, and continue on with the recipe. Or, you can omit them altogether.