Fry

how to make asian stir fry healtier | Family Cuisine

In this recipe, you'll learn how to make a healthier version of asian stir fry. You'll start by frying up your vegetables in a bit of oil before adding the sauce and protein. The stir fry will be cooked on high heat

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How to make asian stir fry healtier

When it comes to back-pocket recipes that I couldn’t without, this healthy stir fry recipe is at the very top of the list. It’s easy, it’s packed with flavor, and it can be made with whatever you have on hand (in other words, it’s my favorite clean-out-the-fridge dinner!). Whether you’re craving beef and broccoli, a healthy veggie stir fry, or stir-fried chicken and vegetables, I’ll show you how to master the technique for a crowd-pleasing weeknight supper.

Close up of a stir fry in a wok with a wooden spoon.

3 important steps to a good stir fry:

  1. Make a stir fry sauce: What’s the secret to a delicious stir fry? It’s all about the sauce. Make an easy, do-ahead stir fry sauce.
  2. Prep the vegetables and aromatics before starting to cook: Prep all of your ingredients before starting the cooking process because once you get started, it goes quickly.
  3. Use your largest skillet or wok: Flat-bottomed woks are great if you stir-fry often, but a 12- to 14-inch skillet works just as well. It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.
Close up of a stir fry in a bowl over rice with chopsticks.

Healthy stir fry recipe

This adaptable recipe is broken down into categories, allowing you to use what you have: protein, hardy vegetables, tender vegetables, aromatics and sauce.

Reading: how to make asian stir fry healtier

Stir fry ingredients arranged on a work surface divided into labeled categories: protein, hardy vegetables, tender vegetables, aromatics and sauce.
  • Protein: Use 1 pound of your favorite protein, such as thinly sliced chicken, thinly sliced beef, fresh shrimp or firm tofu cubes.
  • Hardy Vegetables: You’ll need 3-4 cups of hardy vegetables, such as broccoli florets, cauliflower florets, sliced carrots, sliced bell peppers, green beans and/or cubed eggplant. Use one or a mix!
  • Tender Vegetables: You’ll also need 3-4 cups of tender vegetables, such as snow peas, snap peas, garden peas, diced zucchini, diced summer squash, sliced mushrooms, baby spinach, chopped baby bok choy and/or chopped Swiss chard. Again, you can choose just one or go for a few!
  • Aromatics: Garlic, ginger and sliced scallions (or you can use sliced shallots) infuse the stir fry with irresistible flavor.
  • Sauce: A make-ahead stir fry sauce ties everything together.

How to make a healthy stir fry:

  • Partially cook the protein: First, partially cook the protein in a preheated (hot!) wok or skillet (it will finish cooking later). Transfer to a plate.
Process shot showing partially cooked chicken in a wok.
  • Start the hardy vegetables: Next add the hardy vegetables to the hot wok or skillet. Cook until the vegetables are caramelized in spots.
Process shot showing hardy vegetables cooking in a wok for the healthy stir fry recipe.
  • Add the aromatics: Add the garlic, ginger and scallions and cook until fragrant, about 30 seconds.
Process shot showing garlic, ginger and scallions going into a stir fry in a work.
  • Stir in the tender vegetables: Stir in the tender vegetables and cook until the vegetables turn crisp-tender.
Process shot showing tender vegetables going into a healthy stir fry in a work.
  • Pour in the stir fry sauce: Add the protein back into the wok or skillet, then pour in the stir fry sauce. Bring it to a boil and cook until the sauce thickens.
A hand pouring stir fry sauce into sauteed vegetables and chicken in a wok.
  • Serve! Serve the stir fry over steamed brown or white rice (or quinoa!), and sprinkle with more scallions. If you’d like, garnish with chopped cashews, peanuts or toasted sesame seeds. Serve the stir fry with sriracha or chile sauce for drizzling, if you like it spicy!
Healthy stir fry over brown rice in a bowl, with chopsticks alongside.

Vegetable stir fry

The sky’s the limit when it comes to making a vegetable stir fry! This is the perfect time to clean out what’s in your crisper, or take advantage of what’s in season. Some of my favorite combinations include: broccoli with peppers and snow peas; eggplant with summer squash and spinach; and green beans with bok choy.

Healthy stir fry in a wok with sriracha alongside.

FAQ

Close up of a healthy chicken stir fry in a bowl over brown rice.

Tips for making a stir fry:

  • Use a large (12- to 14-inch) skillet or a flat-bottomed wok.
  • To get a jumpstart on dinner, make the Stir Fry Sauce ahead (it can be refrigerated for up to 5 days), and chop up the vegetables in the morning (or the day before!).
  • It’s important to preheat the wok or skillet before beginning. You can test if it’s hot enough by flicking in a few drops of water—they should evaporate within 1-2 seconds of contact.
  • Be sure to chop up all of your vegetables and aromatics before you start the cooking process—once it gets started it goes fast!

Other meals you might like:

  • Vietnamese Inspired Rice Noodle Salad
  • Thai Peanut Noodles
  • Slow Cooker Massaman Curry
  • Spicy Salmon Sushi Burrito Wraps
  • Slow Cooker Dal
  • Crispy Vietnamese Rice Crepes with Pork

Easy desserts!

  • Dark Chocolate Pudding
  • Double Chocolate Zucchini Brownies
  • Coconut Lime Panna Cotta (Vegan)
  • Healthy Coconut Almond Cake
  • No Bake Lemon Pie

Get the recipe!

Read more: how to stir fry asparagus and mushrooms | Family Cuisine

I’d love to answer any of your questions and see what you’re cooking!! Don’t forget to rate this recipe and leave a comment below. Follow along on Instagram, Facebook, YouTube & Pinterest, and be sure to tag @fromscratchfast so that I can share your creations!

*This post contains Amazon and other affiliate links to products I use and love (at no cost to you). Thank you for supporting From Scratch Fast!

Read more: how to broccoli chicken stir fry | Family Cuisine

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