Healthy Stir-Fry How-to’s

Featured Article, Healthy, How-To, Recipes
on December 9, 2011
U.S. Apple Association

Sticking to a healthy diet isn’t always the easiest New Year's resolution to stick to—especially if you think doing so will require you to dine solely on tofu squares and alfalfa sprouts. Forget starvation and start thinking stir-fry, because with the right method and ingredients, this quick cooking style can be a dieter’s saving grace.

To make a stir-fry healthy, consult these simple tips on adjusting existing recipes or creating your own:

  • Substitute a small amount of chicken or vegetable broth in recipes calling for oil. Doing this will cut down on fat and eliminate free radicals. This is great news because those pesky free radicals, unstable molecules formed once oil hits it’s smoke point, cause cells to age faster.
  • Choose fresh and snappy veggies like carrots and snow peas for your stir-fry because they will cook crisply and make a dish bright, flavorful and full of crunch.
  • Add protein with tofu, lean meats or seafood.
  • Stick with low-sodium soy sauce rather the fully-leaded version.
  • Cook your chosen combination of ingredients in a large wok over medium to high heat. Also be sure to keep things moving constantly to avoid burned ingredients.
  • Serve over a small helping of healthy brown rice and you’ll have a full and filling meal.

—By Emily Arno