How to make a healthy stir fry

On a busy weeknight, a stir fry is a great way to create a speedy, energy-boosting meal packed with protein, veggies and flavour.

 

Once you’ve found stir fry sauces that you love, it’s just a matter of using fresh seasonal vegetables and you have a mid-week staple that will take you through the year.

 

With endless combinations to try, get started with these stir-fry tips and four easy and healthy stir fry recipes!

 

Stir fries cook very quickly and require you to be there stirring them, so have all your ingredients ready before you crank up the heat.

 

Use an oil with a high smoke point to ensure it doesn’t burn. Some oils with a high smoke point are peanut, sunflower, canola, rice bran and grapeseed oils. Stir fries only require a tablespoon or two of oil. It can be easy to add too much, so if you're being health conscious measure out your oil before adding it into the pan.

 

Woks are great because their large size and shape helps with stirring and tossing as well as retaining heat. If you don’t have a wok, make sure your frypan is large enough for all the ingredients plus vigorous stirring.

 

The oil should be shimmering (but not smoking) before adding in your ingredients.

 

If the heat is too low your ingredients may end up stewing and steaming rather than stir frying, and you won’t have the same tender-crisp vegetables and vibrant colours and flavours. With the right amount of heat, your veggies should only take a few minutes to cook and they will still retain a nice bite.

 

A range of colourful vegetables is a good sign of a healthy meal. Mix different types of vegetables together for a more tasty and interesting dinner. Some vegetables that are great in stir fries include capsicum (all colours), broccoli, baby corn, cauliflower, onion, sugar snap peas, snow peas, sliced carrots, mushrooms and bean sprouts.

 

The sauce can make or break a healthy stir fry! Keep your stir fry wholesome by using one of the recipes below, that keep the sugar and salt content in check.

 

 

The team at Celebrate Health have created a few good-for-you stir fry recipes to get you started.

 

This classic combination of flavours is a stellar place to start. Flavourful beef, fragrant ginger and a medley of colourful vegetables all coated in a delicious Chinese stir-fry sauce. With 2 ½ serves of veggies per serving and ready in 25 minutes, it’s a winner.

 

 

 

That’s right, this Chinese takeaway favourite now made healthy! The moreish sweet and tangy sauce that you love, with stir-fried pork strips (instead of deep fried) and a big helping of tender-crisp vegetables.

 

 

 

Looking for a low-carb stir-fry? This recipe has your back. Beef strips with veggies served in a crisp lettuce cup, plus a sprinkling of toasted cashews. So satisfying!