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!
How to cook a great healthy stir fry
1. Have your ingredients prepared
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.
2. Choose the right oil
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.
3. Use a wok or large frypan
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.
4. Don’t be afraid to turn up the heat
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.
5. Add a variety of vegetables
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.
6. Use a healthy sauce
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.