perfect healthy strifry

[stylinsam]

has anyone any recipes for a nice healthy stirfry ? dont mind which meat beef or chicken prawn etc.. thanks xxxxx

[warpig3]

Sam, I just normally by the packets already prepared in the supermarkets. You will need a certain amount of oil to fry it in but I think the clue is that when or if the oil is used up never add more oil, add water or some light soy sauce instead.

the supermarket packs contain various veg etc and I have calculated in the past that it is cheaper to buy the packets then to buy the raw ingredients unless you can use the excess.

[hammerman]

Stir-fries are really what you make them.....i like a mix of peppers, baby corn on the cobs, onions, water chestnuts, spring onions, courgettes and a big bag of bean sprouts...stir fried in olive oil with a dash of soy sauce, lime juice and honey added....plus some ginger and garlic.

You can add any meat such as chicken breast or prawns to the stir fry.

Be creative....have a look on the supermarket shelves and see what's out there. Even look in the "pre-packed" stirfry mix and adapt it to your liking.

Let us know what you try

[nutgoneflake]

We often make one using prawns and stir fry veg in the normal way, but adding marmite as the important bit ! Sounds odd, but it's fanTAStic!! Just stir it in to taste - dead simple.

[BBWCHATT]

Szechwan Shrimp

4 tablespoons water
2 tablespoons ketchup
1 tablespoon soy sauce
2 teaspoons cornstarch
1 teaspoon honey
1/2 teaspoon crushed red pepper
1/4 teaspoon ground ginger
1 tablespoon vegetable oil
1/4 cup sliced green onions
4 cloves garlic, minced
12 ounces cooked shrimp, tails removed

In a bowl, stir together water, ketchup, soy sauce, cornstarch, honey, crushed red pepper, and ground ginger. Set aside.

Heat oil in a large skillet over medium-high heat. Stir in green onions and garlic; cook 30 seconds. Stir in shrimp, and toss to coat with oil. Stir in sauce. Cook and stir until sauce is bubbly and thickened.

Serve over plain rice.

Note: Cubed chicken may be substituted for the shrimp - by making an adjustment to the cooking time to allow chicken to cook properly.

Metric:
60 ml water
30 ml ketchup
15 ml soy sauce
5 g cornstarch
5 ml honey
2 g crushed red pepper
0.4 g ground ginger
15 ml vegetable oil
25 g sliced green onions
4 cloves garlic, minced
335 g cooked shrimp, tails removed

[BBWCHATT]

Emeril's Chicken Stir-Fry with Green Beans Recipe courtesy Emeril Lagasse

6 ounces boneless, skinless chicken breasts, very thinly sliced 1/8-inch thick
3 tablespoons soy sauce
3/4 teaspoon Asian spice blend
1/4 cup vegetable oil
1/2 pound green beans, stem ends trimmed, cut into 3-inch lengths
1 tablespoon minced garlic
1/4 cup roughly chopped cashews
2 tablespoons hoisin sauce
1 teaspoon sesame oil
1 tablespoon lightly toasted white sesame seeds
1 1/2 teaspoons roasted garlic-red pepper sauce (recommended: Sriracha)
1/4 teaspoon red pepper flakes
Chopped green onions, for garnish

In a bowl, combine the chicken, 4 1/2 teaspoons of the soy sauce, and Asian spice blend. Toss to coat and let sit for 10 minutes.

In a large wok or saute pan, heat the oil over high heat. Add the chicken and stirring constantly, cook until brown, 1 to 2 minutes. Add the beans and stir-fry until wrinkled, stirring, about 2 to 3 minutes. Add the garlic and cook, stirring, for 10 seconds. Add the cashews, hoisin, remaining 3 teaspoons of soy sauce, sesame oil, sesame seeds, red pepper sauce and red pepper flakes. Stir to coat, and cook for 1 minute.

Remove from the heat and serve immediately, over white or basmati rice.

Garnish with green onions.