Healthy Cook

Going Stir-Crazy

by Kate Sherwood, November 2013

  • Print

Got a question or suggestion? Write to healthycook@cspinet.org

Four steps to a perfect stir-fry: 1. Do all the chopping and measuring before you turn on the burner. 2. Before you add any food to the skillet, make sure the oil is very hot—that means shimmering (but not smoking). 3. Don’t turn the heat down. 4. Keep the food moving constantly.

Stir-Fried Broccoli & Shrimp

Serves 2 | Total time: 25 minutes.


You can use chicken, scallops, or tofu instead of shrimp.

dry sherry
3 Tbs.
reduced-sodium soy sauce
1 Tbs.
hoisin sauce
1 Tbs.
grated ginger
1 tsp.
corn starch
1 tsp.
canola oil
2 Tbs.
cloves garlic, minced
3
broccoli florets (4 cups)
½ lb.
peeled, deveined shrimp
½ lb.
8 oz. can sliced water chestnuts, drained
1
scallions, sliced
2

In a small bowl, stir together the sherry, soy sauce, hoisin sauce, ginger, and corn starch. • Heat 1 Tbs. of the oil in a large, non-stick skillet over medium-high heat. Add the garlic and stir-fry for 30 seconds. Add the broccoli and ¼ cup of water and cook until the broccoli is bright green and all the water has cooked off, about 2 minutes. Remove from the skillet. • Add the remaining 1 Tbs. of oil and stir-fry the shrimp until just pink, 2-3 minutes. Stir in the soy sauce mixture and bring to a boil. Return the broccoli to the pan, add the water chestnuts, and toss with the sauce. Sprinkle the scallions on top. • Serves 2.

PER SERVING (2 cups + ½ cup brown rice)

  • Calories: 430
  • Total Fat: 16 g
  • Sat Fat: 2.5 g
  • Protein: 30 g
  • Carbohydrates: 42 g
  • Fiber: 8 g
  • Sodium: 580 mg

Mushroom Fried Rice

Serves 4 | Total time: 30 minutes.


Wipe the mushrooms off with a paper towel. Don’t wash them.

reduced-sodium soy sauce
2 tsp.
balsamic vinegar
1 Tbs.
cloves garlic, minced
2
dry sherry
2 Tbs.
molasses
1 tsp.
canola oil
2 Tbs.
shiitake caps or cremini mushrooms, finely chopped
½ lb.
cooked brown rice, cold
2 cups
shredded napa cabbage
6 cups
scallions, thinly sliced
3

In a small bowl, combine the 2 tsp. of soy sauce with the vinegar and garlic. In another small bowl, combine the 1 Tbs. of soy sauce with the sherry and molasses. • Heat 1 Tbs. of the oil in a large, non-stick skillet over medium-high heat. Stir-fry the mushrooms until browned, 3-5 minutes. Add the soy sauce/vinegar/garlic and stir-fry until dry, 1-2 minutes. Remove from the skillet. • Add the remaining 1 Tbs. of oil and stir-fry the rice for 1-2 minutes. Add the soy sauce/sherry/molasses and stir-fry for 1 minute. Stir in the cabbage and stir-fry until wilted, 1-2 minutes. Toss the mushrooms and scallions with the rice. • Serves 4.

PER SERVING (1 ½ cup)

  • Calories: 220
  • Total Fat: 8 g
  • Sat Fat: 1 g
  • Protein: 6 g
  • Carbohydrates: 32 g
  • Fiber: 2 g
  • Sodium: 250 mg

Stir-Fried Green Beans

Serves 2 | Total Time: 30 minutes


You can use tofu, shrimp, or scallops instead of chicken.

minced ginger
1 Tbs.
cloves garlic, minced
3
reduced-sodium soy sauce
1 ½ Tbs.
molasses
2 tsp.
Asian chili sauce (optional)
1 tsp.
boneless, skinless chicken breast
½ lb.
peanut oil
2 Tbs.
green beans, trimmed and cut into 2" pieces
½ lb.
red bell pepper, thinly sliced
1
scallions, cut into 2" pieces
4
toasted (dark) sesame oil
1 tsp.

In a small bowl, mix 2 Tbs. of water with the ginger, garlic, soy sauce, molasses, and chili sauce. • Cut the chicken across the width into ¼”-thick slices then into 1”pieces. • Heat the oil in a large, non-stick skillet over medium-high heat. Stir-fry the green beans until tender crisp, 2-3 minutes. • Add the red pepper and scallions and stir-fry for 2 minutes. Remove the vegetables from the skillet. • Add the chicken and stir-fry until no longer pink, 1-2 minutes. Add the soy sauce mixture and bring to a boil. • Return the vegetables to the skillet and toss with the chicken and sauce. Drizzle with the sesame oil. • Serves 2.

PER SERVING (1 ½ cup)

  • Calories: 470
  • Total Fat: 20 g
  • Sat Fat: 3 g
  • Protein: 30 g
  • Carbohydrates: 42 g
  • Fiber: 6 g
  • Sodium: 550 mg

CSPI TV

Watch Kate prepare healthy and delicious dishes at youtube.com/cspitv or nutritionaction.org/healthycook.

Download This Article

This article is reprinted from the September issue of Nutrition Action Healthletter. To view the full content click below.

Download Now

Request permission to reuse content

The use of information from this site for commercial purposes is strictly prohibited without written permission from CSPI.

BBB
Guidestar