Fry Recipes Better Than Takeout

Whip up an easy and healthy meal clear of mysterious ingredients

Tiffany Tse

1 of 6

616 calories, 4.7 grams sugar, 25.8 grams fat, 38 grams carbohydrates, 54.8 grams protein

This light and refreshing meal is the best spring stir-fry. Every ingredient, from fiber-packed quinoa to antioxidant-rich spinach, isn't only good for you, but additionally delicious when tossed with pomegranate vinaigrette and tart, juicy raspberries.

Ingredients:

1 c. chicken broth

1 6-oz. bag baby spinach

1/4 c. bottled pomegranate vinaigrette (and other fruity salad dressing)

1/2 c. fresh or frozen-then-thawed raspberries

2 tbsp. chevre or feta cheese

Directions:

Combine quinoa, chicken broth, along with a dash of garlic powder within a saucepan. Bring to some boil then cover and turn the high temperature down to medium-low. Simmer until quinoa is tender and all of the broth has become absorbed, about 12 minutes. Meanwhile, heat canola oil in the large skillet over high heat. Season chicken slices with salt, pepper, and garlic powder. Add chicken and onion towards the skillet and stir-fry until chicken is cooked throughout. Add salad dressing and baby spinach to your skillet and toss until spinach is wilted, about 1 minute. Divide quinoa among plates, then top while using chicken stir-fry, raspberries and cheese.

Makes 2 servings

Garlic and Soy-Glazed Beef Stir-Fry

2 of 6

664 calories, 40.1 grams sugar, 37 grams fat, 47 grams carbohydrates, 36.6 grams protein

This stir-fry recipe is approximately as easy since it gets. The beef soaks in an irresistible marinade of Southeast Asian spices, it's grilled to yield maximum flavor and tender texture. Serve with steamed veggies and brown rice for just a nourishing yet filling meal.

Ingredients:

1/2 c. canola oil

1/2 c. yellow onions, sliced thin

1/2 c. julienne carrots

1 c. broccoli florets

Directions:

Puree all ingredients aside from beef together quickly inside a blender or mixer so that the marinade all comes together but not much that a puree is attained. Marinate the beef with 1/2 c. marinade and reserve the remainder marinade for future use (will hold inside refrigerator around a month). Marinate for just a minimum of quarter-hour and as long as 60 minutes. The longer the marinade the higher the flavor plus the more tender the beef is going to be. Cook beef in the film of hot canola oil preferably inside a wok on high heat. Sear meat, without active too much until an excellent dark brown crust is actually created. Add in onions, carrots, and broccoli and stir-fry together for just a minute. Add water and a couple tbsp. garlic and soy marinade and cook down together until well glazed. Serve with 2 c. cooked brown or jasmine rice.

Makes 4 servings

Ground Beef Stir-Fry with Black Coconut Rice

3 of 6

296 calories, 5.5 grams sugar, 14.5 grams fat, 23.5 grams carbohydrates, 19.5 grams protein

This scrumptious stir-fry is perfect for anyone who is trying to make your calorie intake; one serving clocks in below 300 calories! Ground beef turns into a nutritious boost when combined with chopped veggies like kale and peppers, including a side of coconut-flavored rice lends the dish a tropical flavor.

Ingredients:

2 tbsp. peanut or grapeseed oil, divided

1/4 tsp. salt

1/4 tsp. pepper

1/2 bunch kale, stemmed and chopped

1 tsp. dark sesame oil

1 tbsp. toasted sesame seeds

1 can organic coconut milk

1 c. black rice

Directions:

Heat 1 tbsp. oil in wok over medium-high heat. Add ground beef, ending it as it cooks. When meat is browned, remove from wok and drain. Add remaining tbsp. oil to wok and add carrots, cook for just two minutes. Add remaining vegetables and cook until tender. Add spices and stir. Add meat back for the wok and complement veggies and spices. Drizzle with sesame oil and sprinkle with sesame seeds. Serve over coconut rice. For coconut rice: cook rice as directed replacing water with coconut milk.

Makes 8-10 servings

Peanut Soba Stir-Fry

4 of 6

398 calories, 9.5 grams sugar, 16.3 grams fat, 51.8 grams carbohydrates, 15 grams protein

Soba noodles generally have fewer calories than egg noodles, causeing this to be stir-fry an excellent dish for diet-conscious cooks. A blend of natural peanut butter, ginger, and hot sauce injects the noodles after some bit of spice, therefore you don't have to sacrifice flavor. As a bonus, this stir-fry is straightforward on your wallet too!

Ingredients:

1/2 c. hoisin sauce

1/3 c. warm water

2 tbsp. vegetable oil

8 oz. soba noodles

Directions:

Prepare the sauce first. Peel and grate one inch. ginger right into a bowl. Add the peanut butter, hoisin sauce, and Sriracha hot sauce, and 1/3 c. warm water. Stir or whisk until smooth. Set the sauce aside until it really is needed. Prepare a large skillet or wok with 2 tbsp. vegetable oil. Grate another inch of ginger to the oil. Mince two cloves of garlic and add on the oil likewise. Turn the high temperature up to medium high and saute for 1-2 minutes. Add the bag of frozen vegetables and cook until heated through. Use as large of an skillet as possible in order that the residual moisture through the vegetables will evaporate quickly. Overcrowding the skillet will leave you which has a soupy mess. Frozen vegetables are blanched previous to freezing so that they will already be slightly cooked and soft. Stir-fry vegetables should still need a slight crunch and vibrant color. Do not cook them until these are very soft and dull in color. While the vegetables are cooking, bring a medium pot of water nearly a rolling boil. Add the soba noodles and cook until soft (5-6 minutes). Drain the noodles within a colander. Once the vegetables have cooked, add the drained noodles and peanut sauce. Stir until it is all totally combined and coated with sauce. Garnish with sliced green onions if desired.

Makes 6 servings

Stir-Fry Vegetable Pizza

5 of 6

244 calories, 6.6 grams sugar, 4.4 grams fat, 44.2 grams carbohydrates, 9.7 grams protein

In an adventurous mood, Try your stir-fry over a slice of pizza! All you have to do is sauté your best assorted vegetables, then scatter them over whole-wheat crusts or pita breads for just a mouthwatering, wholesome meal.

Ingredients:

2-3 tsp. sesame seed oil, essential olive oil, or canola oil, or oil spray

1 lb. assorted vegetables, for example onions, mushrooms, and sweet peppers, cut into long, thin strips

1 tsp. dry oregano

1 tsp. dry basil

1/2 c. low-sodium, low-sugar tomato sauce

1/4 c. fat-free mozzarella cheese

2 tbsp. chopped fresh basil leaves

Directions:

Preheat oven to 400 degrees. Heat oil in a very large skillet. Add vegetables and oregano, garlic, and dry basil. Sauté for three to four minutes, until vegetables commence to soften. On a nonstick baking tray, place pizza crusts. Pour equal quantities of tomato sauce within the center of each crust. Using the back of an serving spoon, spread the sauce evenly, employing a circular motion. Divide the sautéed vegetables into 4 equal parts, and spread on each crust. Sprinkle with cheese and fresh basil. Bake at 400 degrees prior to the crust is crispy across the edges, eight minutes.

Makes 4 servings (about 2 slices)

Recipe furnished by Chef Anthony Stewart from the Pritikin Longevity Center in Miami, Florida

Oriental Stir-Fry

Ingredients:

1 lb. white meat chicken white meat, sliced into medium chunks

1 c. shiitake mushrooms, stems removed and discarded and caps sliced into strips

1/2 c. bok choy, sliced

1/2 c. julienned yellow bell pepper slices

1/2 c. julienned red bell pepper slices

1/2 c. matchstick carrots, shredded

1/2 c. water chestnuts, sliced

1/2 c. baby corn

1/2 c. snow peas

1/2 c. fresh cilantro, plus much more for garnish, coarsely chopped

1/4 c. toasted cashews, optional for garnish, coarsely chopped

1 full recipe Kewl Ginger & Lemongrass "Special Sauce" (see below)

1 8-oz. box 100% whole-grain udon noodles

Sea salt, to taste

Canola oil, for stir-frying

1 tbsp. and 1 tsp. canola oil

1/4 c. and two tbsp. fresh lemongrass stalks, roughly chopped

1/4 c. fresh ginger herb, peeled and coarsely chopped

1 tbsp. and 1 tsp. fresh garlic, coarsely chopped

1/4 tsp. sea salt

For the stir-fry:

In a plastic, zip-top bag set within a glass bowl or baking dish, marinate the chicken chunks in 1 cup with the Special Sauce for 20 minutes in refrigerator. Meanwhile, heat a big wok. If by using a stovetop wok, set over medium high to high heat. If employing an electric wok, set to your same temperature. After the chicken has marinated, remove from refrigerator. Add roughly 1 tbsp. canola oil towards the wok, and then chicken and roughly half from the marinade contained inside the bag. Carefully and they often stir that has a heatproof silicone spatula or similar tool for as much as 5-7 minutes, or prior to the meat is very cooked through and slightly firm, although not tough. While the chicken is cooking, set a sizable pot of trouble over high heat, and carry to a boil. Add the udon noodles, and cook until slightly al dente, about 10 to 12 minutes. Remove chicken from wok to some heatproof dish when done cooking. Add more canola oil (about 1 tbsp.) to your wok, if required. Add all with the vegetables - the mushrooms, bok choy, yellow peppers, carrots, water chestnuts, baby corn, and snow peas - followed by the rest of the 1 cc. of Special Sauce. Stir often, cooking for 3-4 minutes, or before the vegetables are crisp-tender and vibrant colored, as well as the sauce has reduced and thickened. Stir inside 1/2 c. of cilantro, and cook yet another 30 seconds. Remove to your heatproof dish. Serve among four dishes. Equally divide the noodles among each dish, as well as the vegetables, and, finally, the chicken (about 1/4 lb. each). Garnish with additional cilantro and toasted cashews, if desired.

Makes 4 servings

For the sauce:

In a blender, combine all ingredients. Pulse 2 minutes, or until all ingredients are thoroughly chopped and evenly combined, and also the sauce is totally smooth.

Makes 2 cups

Recipe given by star chef and appropriate food choices advocate Reed Alexander

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