My Stir Fry Low Fat Low Sodium Food

VERY LOW FAT BROCCOLI CHICKEN STIR FRY

Steps:

• In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
• Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
• Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
• Add chicken broth to pan, bringing to a boil.
• Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
• Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
• Serve over hot rice!
• NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a "fried rice" feel. You may need to add more soy sauce depending on how much rice you use!

POTATO AND STEAK STIR-FRY

Steps:

• Heat oil in wok or large skillet on medium-high heat. Add meat; stir-fry 2 min. or until evenly browned. Remove from wok; set aside.
• Add potatoes, carrots and water to wok; stir. Bring to boil; cover. Simmer on medium-low heat 20 min. or until vegetables are tender, stirring occasionally.
• Add mushrooms, onions, dressing and meat; stir-fry on medium-high heat 5 min. or until heated through.

LOW-FAT SHRIMP AND VEGGIE STIR-FRY

Steps:

• In bowl, blend water, soy sauce, wine, cornstarch, and ginger until smooth.
• Set aside.
• Heat oil in large wok or skillet over medium-high heat.
• Stir fry garlic until softened, about 2 min.
• Add shrimp and stir fry until pink, about 4 min.
• Add broccoli, bell peppers, snow peas, corn, water chestnuts, and scallions.
• Stir fry one minute, mixing well.
• Stir sauce mixture to combine, pour over veggies.
• Cook, stirring, over medium-low heat, 5-7 min.
• ,until sauce thickens and veggies are crisp-tender.

TASTY LOW-FAT STIR-FRY SAUCE

Steps:

• Mix up your sauce ingredients
• Add it to the stir-fry for the last minute of cooking.

FABULOUSLY FAST STIR-FRY

Steps:

• Heat oil in large skillet on medium-high heat. Add meat and garlic; cook and stir 4 min. or until meat is cooked through.
• Add water and vegetables; mix well. Bring to boil.
• Stir in rice and dressing; cover. Reduce heat to low; simmer 5 min. Remove from heat. Let stand 5 min. Fluff with fork.

LOW SODIUM BEEF STIR FRY (SPICY NOODLES)

Steps:

• Mix together marinade ingredients in a medium container that can be covered. (Tupperware bowl). Add beef slices and coat in marinade. Marinate at room temperature for 30 minutes or cover and refrigerate until ready to use if marinating longer than 30 minutes.
• Cook the noodles according to package directions or to basically just loosen up. They should take just a couple of minutes. Take care not to overcook as you want the noodles to soak up sauce during final cooking. Noodles come packaged curled over you can break them at the fold for an easier length to work with.
• Heat 1 ½ teaspoons vegetable oil in a large nonstick skillet over high heat until hot and shimmering. Add enough of the beef slices to the skillet to cook in a single layer, cook without stirring for 1 minute, then flip beef over and sear just until browned, about 1-2 minutes. Do not overcook, it will still cook some more later, or it won't be as tender! You're just looking to brown it a bit here. Transfer beef into a bowl or plate and cover. Repeat with remaining beef slices as necessary.
• Once beef is removed to the now empty pan add 2 teaspoons sesame oil over medium high heat. Add the onions, carrots and mushrooms and sauté for 3 minutes while stirring often. Add the bell peppers just at the end and stir-fry until crisp tender. I like the peppers crisp therefore I barely cook them.
• Reduce heat to medium low. Add the noodles, beef and remaining sauce and cook while stirring to mix well and until noodles are warmed and sauce has thickened slightly, 4-5 minutes. Add spinach toss and cook and stir one minute, or just until spinach begins to wilt.
• Taste and add additional hot chili oil if desired for more heat.
• Garnish on top of serving with green onions and a sprinkle of sesame seeds.

LOW-SODIUM PORK AND VEGGIE STIR-FRY

Steps:

• Whisk together all sauce ingredients until smooth and well blended.
• Slice pork into thin strips and stir-fry over high heat in 1 tablespoon oil until browned.
• Remove from pan and keep warm.
• Heat remaining oil in skillet and add snow peas, garlic, and carrots.
• Stir-fry over medium-high heat for 3-4 minutes, or until carrots start to soften.
• Return pork to skillet and toss with vegetables to combine.
• Rewhisk sauce and add to skillet.
• Cook 5-6 minutes, or until sauce thickens and clears.
• Serve over rice.

MY STIR "FRY" (LOW FAT, LOW SODIUM)

Steps:

• Strip the tough membranes off the broccoli and thinly slice the florets (I use the stalks also).
• Have all ingredients cut and ready to go.
• Use a large skillet with a tight-fitting lid.
• Add water or broth to the skillet, raise heat to high. Once the liquid starts boiling, lower heat and steam the veggies and chicken (if using), for about 3-4 minutes, depending on degree of crispness or tenderness desired.
• Uncover to make sure that liquid has evaporated.
• Add oil, soy sauce and peanut sauce; fry quickly for about a minute.
• Season to taste with black and/or cayenne pepper.
• If you are adding cashews and want them very crunchy, sprinkle them on top just before serving. If you want them slightly tenderized, add them earlier so as to briefly cook them.
• Enjoy!
• NOTE: If your snow pea pods are very young and tender, you may want to add them a couple of minutes after beginning cooking.