Healthy Veggi Stir Frys?
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Hi,
I have never been into Chinese food or stir fry but in a bid to widen my horizons I am looking at trying to make a stir fry.
I have a couple of questions, are there any easy stir fry recipes that are fool proof, how can I make it as healthy as possible? What oil do I use and how much? can I use the spray oil or do I need a good dollop of the real stuff.
Sorry for the all the questions, thanks in advance to anyone who can offer any assistance.
I have never been into Chinese food or stir fry but in a bid to widen my horizons I am looking at trying to make a stir fry.
I have a couple of questions, are there any easy stir fry recipes that are fool proof, how can I make it as healthy as possible? What oil do I use and how much? can I use the spray oil or do I need a good dollop of the real stuff.
Sorry for the all the questions, thanks in advance to anyone who can offer any assistance.
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You don't have to use too much. After the initial fry if the pan is dry add a little water to steam the veg instead of adding more oil.
There are different noodles for different dishes and lifestyles. Most common is probably egg noodle, but you can get wholemeal, buckwheat, rice noodle etc.
I can use just Sesame oil, it gives a great flavour that means you can avoid salt. Rice bran oil is good too but not a lot of flavour in it.
In fact, I would go as far to say the type of oil you use in a stir fry is what constitutes the dish.
When the oil's disappeared I add a couple of splashes of light soy sauce and a glug of dry sherry (a good substitute for rice wine). Right at the end I stir through a splash of sesame oil for flavour, as it doesn't take heat particularly well and I find putting it in at the beginning spoils the flavour of it.
I also buy the bags of stirfry veg and add extras. Mushrooms are good, tinned bamboo shoots or water chestnuts add flavour, texture and make it more filling, peanuts are good,too. Most times I don't add noodles or rice as I find the chicken and veg filling enough.
For the chicken marinade, I basically use the same flavourings as for the stirfry, so a couple of tablespoons of neutral oil as a carrier, to which I add crushed garlic and ginger, a splash of soy, a dash of sesame oil, some ground pepper and some chilli flakes.
A couple of years back I made this plum chutney and I still have one jar left. When I make a stir fry, I usually add a spoon (or more) at the end.Whoah!
If you want a replacement to the meat, Cauldron do a really nice spiced tofu (which is ready made in the Vegetarian fridge section) which goes really nice with stir-frys. It is also pre-pressed (so it's firm!), spiced and cut so it's really easy to make too. Worth a try, I love it
stud-u-like's ingredients sound 1st class to me - and they're very healthy too.
Don't use spray oil - use the proper stuff.
I enjoy fat in my food - it's rich and satiating and gives flavour.
Tip - Don't have noodles - they are just carby stodge.
Oops, sorry. Hadn't realised you meant vegetarian. Had read it as vegetable stir fry. If you're trying my recipe without the chicken, then chuck in a chopped chilli and some peanuts or cashews.
I tend to buy the packet stir fry and a pack of beansprouts, add mushrroms and a red pepper. Crushed or fely chopped garlic, chinese 5 spice (just the ready made jar) and soy sauce.
Ooh I also bought frozen baby corn. It's cheaper and you can oull it out whenever you do another stir fry
If you like it hot add a chilli and a bit of fresh ginger (just buy the lazy stuff)
I use about 4 sprays of the 1 cal oil. When I cook it I taste, taste and taste to get a nice flavour of the soy, chilli, ginger garlic and 5 spice. If I think it needs more I add it. I add a small amount of thread noodles near the end just to bulk it out.
Very low cal and low fat and tastes lush.