Tuesday, October 20, 2015

Stirring up Trouble - Make a Healthier Stir Fry

I'm on the road this week with no camera allowed in the facility I'm in, so here are some pictures of some meals I came up with during the move when I was on a blog break.

Stone ground corn muffins with fruit, low fat Bare Naked Granola and a dab of Greek yogurt.


Lunch here was some leftover ground turkey with mint/yogurt sauce and cucumber in a small tortilla, with an apple for desert. 

Watch the calories in some larger tortillas you can be getting more calores than bread with a LOT less fiber. 

Dinner is sometimes a stir fry with a little leftover chicken, that I had cube, then freeze for such purposes, withcarrots broccoli and a sauce made out of ingredients I had on hand, but adding an extra teaspoon of honey to the recipe.  For this dish, I threw in a few cashews (only a few as they are high in calories) for crunch but limited the rice to a little more than 1/2 cup spread out to a thin layer on which to place the stir fry.  It's also good with tofu that you marinate in the stir fry sauce a little bit before cooking.

Stir fries, using only a touch of oil and a very hot pan, are a great way to use of leftovers and get in an extra serving of veggies.  The bottled stir fry sauces almost always have HFCS or additives in them.
You can make your own for pennies and per serving - it's lower in sugar then most commercial ones.

Basic Stir Fry Sauce (vegan)

Serves 4

1 Tablespoon plus 1 teaspoon cornstarch
2/3 cup veggie broth (or water)
3  tablespoons soy sauce
1 tablespoon apple cider vinegar
1 teaspoon honey
a pinch of crushed red pepper flakes or chinese five spice powder

Whisk until smooth, adding in as the dish finishes stir frying, letting it simmer until the sauce thickens.

2 comments:

  1. Oh I love stir frys. We have them here too. Sometimes just vegetable and some with chicken and beef. It looks great over the rice. Love the tortilla too. I like breakfast tortillas with eggs and a dab of cheese on my way to work.

    Diana

    ReplyDelete
  2. Hari OM
    Some delicious options up there!!!
    Eyes-on... YAM xx

    ReplyDelete

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