Healthy Stir Fry Recipes
and Cooking With a Wok

Healthy stir fry recipes can include a variety of healthy vegetables, tasty sauces, and a variety of meats or proteins. 

And cooking stir fry recipes with a wok can make stir frying a lot easier and very quick. 

Many claim that this method of cooking seals in the flavor of foods while preserving the color of your vegetables. 

And except for the prep time, healthy stir fry recipes will only take a few minutes to cook. 

Chinese cooks have traditionally used peanut oil for stir frying which has a high smoke point.

However, some better choices for healthy stir fry recipes may be ghee, macadamia nut oil, or avocado oil - which all have high smoke points.

Tips for Cooking with a Wok

Cooking with a wok is a more fuel efficient way to cook foods quickly. You can even get away with using less oil when deep frying with a wok.

Because of its design the heat will spread more evenly and up higher. You can also toss foods more easily with this type of cooking utensil.

Most woks are relatively inexpensive and there are several sizes of woks to choose from.  The higher quality woks will be made from carbon steel or cast iron.

Be sure to season your wok to keep it from rusting and seasoning keeps foods from sticking to the wok.

Most chefs seem to prefer the carbon steel or cast iron wok because they both seem to conduct heat the best and most efficiently.

There are also two types of bottoms on a wok.

A flat bottom wok works with just about any stove and the round bottom wok needs an appropriate wok-ring to work with either an electric or gas stove.

BTW, the round bottom wok may actually cook foods more evenly and may be better for healthy stir fry recipes.

Stir Fry Basics

  • Use a Wok or Curved Pan that can cook with high heat
  • And use a High Smoke Oil or one that can take the "heat"
  • Prep all Your Ingredients before cooking
  • Only Cook 2 Portions or Servings at one time - to prevent steaming your food
  • Cook stir frys for a total of Only 2 or 3 Minutes
  • And toss ingredients or use a wooden spoon to Constantly Move Food around while cooking

Healthy stir fry recipes is a way to use up those extra herbs and vegetables in the fridge that we always end up with.

Prep Your Ingredients!

It's imperative to have all of your ingredients cut and ready to go.  Once your wok is ready - it will only be a few minutes of cooking time.

You can use a variety of vegetables and proteins like seafood, chicken, beef, or pork to make your healthy stir fry recipes. 

Just be sure to slice your meats against the grain and you'll end up with a tender piece of meat to enjoy in your healthy stir fry recipes.

Thai Stir Fry Recipe

Ingredients:

  • High Smoke Oil
  • Gluten Free Red Curry Paste
  • Mung Bean Sprouts
  • Young Peppercorns
  • Kaffir Lime Leaves
  • Sugar Snap Peas (remove stringy part)
  • Coconut Milk
  • Brown Sugar or Coconut Sugar
  • Organic Chicken
  • Fresh Cherry Tomatoes

Instructions:

Heat oil on medium and add in red curry paste - stir.  Then add a little coconut milk and brown sugar - stir.

Then add in chicken - stir.  Add in more coconut milk - stir again.

Then add in the mung bean sprouts, young peppercorns, and sugar snap peas - stir.

Finally add in the fresh tomatoes and kaffir lime leaves - remove from heat.

I love Thai food as there is something almost magical in a Thai sauce.  It must be the combination of herbs and spices that go into making a Thai sauce.

And I love the richness of coconut products like coconut milk.  It's a comfort food for my soul.

Be sure to check the label for gluten when buying any type of curry paste or curry sauce when making your Thai healthy stir fry recipes.

Chinese Stir Fry Recipe

Ingredients:

  • High Smoke Oil
  • Organic Chicken
  • Cabbage
  • Broccoli
  • Shitake Mushrooms
  • Green & Red Bell Peppers
  • Red Onion
  • Grated Ginger
  • Tamari Soy Sauce
  • Chilli Flakes
  • Chilli Oil
  • Minced Garlic

A Chinese stir fry recipe is usually flavored with soy sauce.  And almost all soy sauce will contain gluten.

Be sure to use Tamari or a gluten free soy sauce - it will say its gluten free on the label.

You can stir fry the chicken first and then set it aside - while you stir fry the vegetables with your "flavoring ingredients".  Then just add back the chicken to warm it up - done!

Chinese healthy stir fry recipes that are accompanied by quinoa instead of rice will cut down on the amount of carbohydrates - which are a big problem for some people.


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