Easy Stir Fry Recipes

easy stir fry recipes

     Easy stir fry recipes are a boon when you want to eat something fast AND healthy that won’t promote fat storage!    Once you know how to stir fry,  making a healthy meal gets so much simpler.  You do not need a wok and this isn’t about using one.  This is for people who have regular frying pans and just want to create a fast meal with  meat or fish sautéed with vegetables quickly.

     There is a formula to use and a few specific principles.  Stir frying is meant to be at high heat with a  minimum of cooking.  However, high heat destroys nutrients and can create transfats so I say just use moderate heat for a bit longer cooking time.    Always use unrefined oils because they have the least chance of being damaged by the processing.    Olive, peanut, coconut and sesame oil can  be used for cooking but be sure they are high quality, unrefined oils

Basic Stir Fry

  • ½ T. peanut oil
  • 2 - 3 garlic cloves sliced thin
  • 4  giant prawns ( or 2 skinless, boneless chicken thighs cut into 1” pieces sliced thinly)
  • 1 small bunch of asparagus sliced on the diagonal
  • 2 medium carrots sliced thin on the diagonal or 3 small ones
  • 2 - 3 T. oyster sauce
  • 1 teaspoon palm sugar
  • 1 cup of uncooked brown rice

     Start the rice in a rice cooker or on the stove.  If you’re using the stove top heat 2 cups of water to a boil and add one cup of brown rice.  Cover with a lid and simmer for about 40 minutes or until all the water is absorbed.  While your rice is cooking wash and prepare the vegetables.  Heat the oil in a sauté pan and when it’s hot, add the sliced garlic.  Stir and fry until it is starting to brown and has become fragrant.  At this point add the carrots and cook for  5 minutes.   Then add the prawns and stir them with the carrots until they are opaque.    When the prawns are almost done, add the asparagus.

     Add the oyster sauce 1 T. at a time and taste.     Stir continuously until the vegetables and prawns are cooked through but the veggies are still crunchy.   The asparagus and carrots  will be slightly tender.   Add the palm sugar at the end of the cooking a sprinkle at a time tasting for just the right flavor. 

     Turn off the meat and vegetables and cover with a lid until your rice is done.  Add the rice and combine thoroughly before serving.  This could make a complete meal or if you wish serve with a simple salad. 

Serves 2

Here are some vegetable and meat combinations that go well together in easy stir fry recipes:

 With prawns:   broccoli and carrots OR Brussel sprouts 

 With ground beef,  pork or tofu:  mushrooms and green onions

 With chicken or steak:  kale OR Swiss chard OR bok choy



Return from Easy Stir Fry Recipes to Low Glycemic Recipes.

Return from Easy Stir Fry Recipes to Lifetime Fat Loss home page.



Protected by Copyscape Web Plagiarism Scanner

Like Lifetime Fat Loss? Please tell a friend!

Subscribe to our Free monthly newsletter, "Nothing to Lose But Fat!"

  Learn the latest tips for losing fat, get recipes to balance your blood sugar and find out how so many others are losing weight permanently!

Enter Your E-mail Address
Enter Your First Name (optional)
Then

Don't worry — your e-mail address is totally secure.
I promise to use it only to send you Nothing To Lose But Fat!.

Archived Newsletters

April 17, 2014  "At Last...Healthy Snack Foods" - issue 029

December 22, 2013 "Lose Weight During the Holidays?" - Issue 028

November 5, 2013 "Biggest Barrier to Losing Weight?" - Issue 027

September 2, 2013 "Fresh Peach Smoothie Recipe" - Issue 026

August 5, 2013 "Cold Gazpacho soup - A Perfect Summer Recipe!" - Issue 025

July 18, 2013 "Drinking Water to Lose Weight" - Issue 024

June 5, 2013 "Thai Coconut Chicken Soup, Are Saturated Fats Ok Now?" - Issue 023

May 9, 2013 "When Are Foods With a High Glycemic Index Ok?" - Issue 022

April 17, 2013 "Do Calories Count?" - Issue 021

March 28, 2013 "A Tabouli Recipe" - Issue 020

February 3, 2013 "Low Fat Fish Soup Recipe" - Issue 019

January 6, 2013 "Get Skinny With Detoxing!" - Issue #018

December 17, 2012 "What's For Christmas Dinner? - Issue #017

November 19, 2012 "Low Glycemic Breakfast Burrito" - Issue #016

October 26, 2012 "Juicing For Weight Loss" - Issue #015

September 30, 2012 "Healthy Munchies for the Low Glycemic Plan" - Issue #014