How to make a healthy stir-fry

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Cooking dinner at home has many advantages. When you prepare meals in your kitchen, you have the power to choose healthier recipes and ingredients. If you are looking for healthy and tasty dinner ideas, learn the simpleton art of stir-frying ! Once you learn the basics, you can prepare an unlimited issue of delectable dishes to make dinner excite .

Stir it up! 

Stir-frying is a fast manner to cook belittled pieces of food in a hot pan or wok. As the name indicates, the food is constantly stirred while you cook it. You can prepare different vegetables, meats, seafood and poultry using this method acting.

In addition to being quick and easy, stir-frying is besides healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires entirely a little total of oil, the adipose tissue content is first gear .

Use these five basic steps to create a healthy stir-fry:

1. Get the wok ready. An authentic stir-fry is made in a wok, which is a bowl-shaped pan. If you do not have a wok, you can use any big, shallow pan with a treat. You will besides need a heat-resistant spatula or big spoon for stirring .
2. Choose an oil. Since a stir-fry is cooked at a high temperature, choose oil with a gamey roll of tobacco point. That means the oil will not emit smoke or unpleasant flavours. Oils with a high pot point include :

• Safflower

• Corn

• Canola

• Soybean

• Sunflower

• Peanut 

If you want to use olive oil, choose a refined olive oil ( not extra virgo ). Do not stir-fry in flax or cannabis anoint since they have identical broken pot points .
You can besides coat the wok with non-stick fudge spray rather of using oil. This method acting is used in Sweet chili bean curd stir-fry .
3. Add protein. Once the oil is hot, add your favored kernel or alternative :

• prawn
• thin beef
• Chicken front or thigh
• thin pork barrel
• salmon
• bean curd

The meat should be cut into dilute strips so it cooks promptly and evenly. Once it ’ sulfur cooked, remove it from the heat. Use a thermometer to make certain your protein is cooked to a safe inner temperature .
4. Cook the vegetables. Add garlic to the hot wok. once sizzling, add your darling vegetables and fudge until tender-crisp :

• Broccoli 

• Cauliflower

• Carrots

• Celery

• Baby corn

• Mushrooms

• Eggplant

  Read more: Prevention

• Bell peppers

• Bok choy

5. Add flavour. many stir-fry sauces are high in sodium. For example, many brands of soy sauce have around 1000 milligram of sodium per tablespoon. A goodly diet should contain 1000-1500 magnesium of sodium per day and not exceed 2300 magnesium. rather of a salty sauce, flavour your stir-fry with :

• Herbs : basil, oregano, cilantro
• Spices : cumin, coriander, cardamom

• Reduced sodium or no sodium added broth

• fresh lemongrass, garlic or ginger

• 100% fruit juice 

• Citrus zest

• Lower sodium soy sauces (<600 mg sodium per tablespoon)

Beware of reduce sodium sauces that say “ 25 % less salt. ” They may still be senior high school in sodium. For example, soy sauce with 25 % less sodium still has 750 magnesium sodium per tablespoon ! Replace half of the soy sauce sauce in recipes with balsamic, rice or wine vinegar alternatively .
If you can ’ t replicate the spirit of a high-sodium sauce in a sealed dish, add a teaspoon or two at the end of cooking. This will give the cup of tea more flavour compared to if you used several tablespoons added during cook and the resulting dish will contain less sodium. Add fresh herb good earlier serving to maximize their boldface relish .

Try any of these combinations to make a healthy and tasty stir fry:

cup of tea
protein
Vegetables
spirit
simpleton Shrimp and Broccoli Stir-fry
shrimp
Broccoli
Garlic, reduced sodium broth, gamboge gusto
Sunset Orange-Ginger Pork
pork tenderloin
Cauliflower, carrots, yellow peppers
Orange juice, orange zest, fresh ginger, reduced sodium broth
Thai Stir-fry
chicken
loss peppers, eggplant, mushrooms, bean sprouts, bok choy
Lemongrass, birdlime leaves, garlic, sweet red chili sauce
Tofu and chinese Greens
bean curd
Bok choy, broccoli, gailan
Sesame oil, sesame seeds, rice vinegar, reduced sodium broth, a teaspoon of oyster sauce
Spicy Beef Curry
Sirloin steak strips
Tomatoes, odoriferous peppers, hot peppers
Garam masala, cumin, fresh coriander, ginger, lemon juice, yogurt

To complete your meal, serve your stir-fry on top of brown rice, hale grain noodles or quinoa. Leftovers can be stored in the electric refrigerator and enjoyed as tomorrow ’ second lunch .

Bottom line 

Stir-frying is a healthy and quick cooking method acting with an dateless diverseness of dishes. By following these five comfortable steps, you can enjoy a alimentary and delightful stir-fry for dinner tonight !

You may also be interested in

All About Dark Leafy Greens
How to Cook with Herbs
How to Cook with Spices
Reducing Sodium in the Kitchen