Healthy Stir Fry

[Ohappydaye]

I got this recipe from one of my newsletters from Denise Austin, hope you like it. It says "summer" stir fry, but any season is a good time for stir fry!

Healthy Summer Stir-Fry!

You don't need to dine out or order takeout to eat good Asian cuisine! You can make a delicious stir-fry at home in no time! Try this recipe, and get creative — substitute these ingredients with other meats (or tofu) and your favorite veggies to make the perfect stir-fry. And have it with a side of brown rice. Ready, set, fry!

Beef and Broccoli Stir-Fry

Makes 2 servings

Ingredients
1 tablespoon canola oil
6 ounces sirloin, trimmed of fat and cut into strips
1 teaspoon minced garlic
1 teaspoon minced fresh ginger
2 cups chopped broccoli
1 teaspoon reduced-sodium soy sauce
3 drops hot pepper sauce
2 scallions, chopped
2 tablespoons chopped fresh cilantro (optional)

Directions
In a large nonstick skillet, warm 1?2 tablespoon of the oil over medium-high heat. Add the sirloin, garlic, and ginger. Cook, stirring, for about 5 minutes, or until the meat is cooked through and no longer pink. Transfer to a plate.

Add the remaining 1?2 tablespoon oil and the broccoli to the skillet. Cook, stirring, for 3 minutes. Add the soy sauce, hot pepper sauce, and meat mixture. Serve sprinkled with the scallions and cilantro (if using).

Per serving: 264 calories, 14g fat, 169mg sodium, 15g carbohydrates, 7g fiber, 24g protein

 

[Manaloa]

My mom's Thai and we make stir-fry all the time. But we never oil the skillet. We usually cook the first part in about 1 tsp soy sauce and 1 tsp wate, the meat usually gives off some juice and enough fat to cook it fine (even if it's lean meat,it'll give off a little) And the second part, we put the veggies in just after the meat is no longer pink and add any other sauce to it and another bit of water if needed. And cook until the veggies are done.

 

[maleficent]

I'm sure the oil doesn't add that many calories to it - but years of watching cooking shows has some things instilled inmy memory banks.. as long as you have a hot skillet.. and put in the meat... it won't stick... so the oil really isn't necessary and since it's canola oil it's not adding flavor...

hot pepper sauce? is that tabasco? only three drops? I love thai hot chili sauce - it's a little thicker and more flavor...

but it sounds really tasty - anything iwith fresh ginger and garlic are OK by me

 

[ToothlessFerret]

Hmmm, I think that its time that I dusted out my trusty, stained, battered old wok out - I fancy a stir fry!