Recipe: Stir Fry Recipes (low fat)

Sunflower Chicken Stir Fry

4 cups cold cooked rice
1 cup chopped green onion
1 cup chopped celery
1 cup chopped carrots
2 tbsp sesame oil
1/2 tsp garlic powder
1 pound chicken breast meat, cut into bite-size pieces
1/2 cup shelled sunflower seeds
4 tbsp soy sauce, divided
1 beaten egg with 1 teaspoon water

Combine the sesame oil and garlic powder and add chicken to marinate briefly while wok or skillet is heating. Heat electric skillet or wok to about 375 degrees F. and add chicken. Stir-fry chicken about halfway through, after 5-7 minutes. Add onions, celery, carrots, sunflower seeds, and 2 tablespoons of the soy sauce. Stir-fry to mix and add the egg. Continue mixing quickly. When egg is cooked, add cold rice and remaining 2 tablespoon soy sauce. Stir-fry over high heat until rice is hot. Serve with crisp toasted pita bread and fresh fruit. Yield: about 4 servings

Asparagus Stir-Fry Recipe

1 pound asparagus
2 teaspoons sesame seeds
1 teaspoon sugar
1 teaspoon sesame oil
1 teaspoon chili puree with garlic (in ethnic food section)
1/4 cup fat free, reduced sodium chicken broth

Heat nonstick skillet over medium-high heat until hot. Reduce heat, add sesame seed and cook about 2 minutes or until light brown, stirring constantly. Remove sesame seeds. Combine sugar, sesame oil and chili puree and mix well. Snap off tough ends of asparagus and discard. Cut remaining spears into 2-inch pieces. Heat skillet again over medium-high heat until hot. Add asparagus and stir fry 2 minutes. Add broth, cover, reduce heat and steam until crisp-tender, about 5 minutes. Add chili sauce mixture, toss to coat and stir-fry 1 minute. Sprinkle with sesame seeds. Makes 4 Servings Serving Size: 6 ounces

Apple Turkey Stir Fry
Low Calorie Fat Free Diet Turkey Poultry

2 tbl brown sugar
1/2 tsp red pepper flakes
2 x garlic cloves minced
2 tbl dry sherry
2 tbl lite soy sauce
1 tbl cornstarch or arrowroot powder
1/2 cup unsweetened apple juice
1 1/2 lb turkey breast cut into thin strips
1 tbl canola oil
1 cup fresh snow peas trimmed
2 cup thinly sliced carrot
2 tbl sliced scallions
3 cup cooked rice

Combine the first seven ingredients. Add the turkey and mix to coat well. Let stand for 30 minutes. Heat the oil in a wok over high heat. Add the turkey mixture and stir-fry for 5 to 7 minutes. Push the turkey up on the sides of the wok. Add the vegetables and stir-fry for 3 minutes. Push the turkey back to the center of the wok and stir-fry for 2 to 3 more minutes. Sever over hot rice. 6 servings/ Serving size: 3-4 oz turkey with 1/2 cup rice

Asian Pork and Broccoli Stir Fry
Low Calorie Fat Free Diet Meats Oriental Asian

1/3 cup mango chutney
2 tbl low-sodium soy sauce
1 tbl dry sherry
2 tsp dark sesame oil divided
1 lb pork tenderloin cut into 1-inch strips
4 cup broccoli florets
1 tbl water
2 cup fresh bean sprouts
2 garlic cloves minced
8 oz sliced water chestnuts drained

Combine first 3 ingredients; set aside. Heat 1 teaspoon oil in a nonstick skillet over medium-high heat. Add pork; stir-fry 3 minutes. Remove the pork from pan with a slotted spoon. Add 1 teaspoon oil, broccoli, and water to skillet; stir-fry 5 minutes. Add chutney mixture, bean sprouts, garlic, and water chestnuts; stir-fry 2 minutes. Return pork to skillet; stir-fry 30 seconds. Yield: 4 servings (serving size: 1 1/2 cups).

Basil, Roasted Red Pepper Shrimp Stir-Fry
Source: Feb. 16, '99 Family Circle

2 tsp Canola oil
2 Cloves garlic, chopped
1 jar, (5-oz) roasted red peppers packed in water
1 cup Snow peas
6 lrg Shrimp
8 lrg Basil leaves, chopped
1/8 tsp Salt
1/8 tsp Black pepper
1/2 cup Cooked brown rice

In a large skillet, heat 2 tsp. canola oil over medium heat. Add 2 cloves garlic, chopped, and 1 5-oz. jar roasted red peppers packed in water, sliced with their liquid, and cook for 5 minutes. Add 1 cup snow peas and 6 large shrimp and cook over medium high meat for 3 to 4 minutes, stirring occasionally. Add 8 large basil leaves, chopped, and 1/8 tsp. each salt and black pepper. Serve over 1/2 cup cooked brown rice. Serves 1.

Beef Stir-Fry with Orange Sauce

3/4 lb top round steak
nonstick spray coating
4 green onions diagonally sliced into 1-inch pieces
1 clove garlic minced
1 tbl cooking oil optional
6 cup fresh spinach torn
1/3 cup waterchestnuts drained and sliced half of an 8-oz can

Orange Sauce:
1 tbl cornstarch
1 tsp sugar
1 tsp beef bouillon instant granules
1 tsp orange peel freshly shredded
1/2 cup orange juice
1 tbl soy sauce
2 cup hot cooked rice

Partially freeze meat until it's firm but not hard (about 30-45 minutes). Thinly slice meat across the grain into bite-sized strips. In a small bowl, combine Orange Sauce ingredients and set aside. Spray a wok or 12" skillet with nonstick spray. Heat over medium-high heat. Stir-fry onions and garlic for 1 minute; remove from wok. If necessary, add 1 tbs oil. Stir-fry meat for 2-3 minutes or until done. Push meat away from center of wok. Stir Orange Sauce and pour into center of wok. Cook and stir until thickened and bubbly. Stir in spinach, water chestnuts and onion/garlic mixture. Cover and cook for 1 minute. Serve over rice. Makes 4 servings.

Note: If you have to use oil to stir-fry meat (to keep it from sticking), add 25 calories per serving.