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Cooking up a healthy stir-fry recipe for dinner is one of my favorite ways to eat more vegetables. Loading up a meal with veggies lets you eat a bigger portion size without adding a lot of calories, so you can still feel satisfied. I turn to stir-fry recipes on busy weeknights for a quick and healthy dinner that the family will actually eat.
Healthy Stir-Fry Recipes for Dinner Tonight
To round it all out,cook up some brown rice,make some quinoaor some brown-rice noodles to soak up all the delicious sauce. All you need is the bottle of sriracha and you’re ready to eat.
Here is a foolproof stir-fry recipe formula to help you get a delicious meal on the table in no time:
1. Make Your Sauce
Stir-frying is a technique that can cross ethnic divides. Pick a flavor profile and whisk up one of these stir-fry sauces before you prep your protein and veggies. Then park it next to your stove. Here are two delicious stir-fry sauce recipes to try:
Gochujang Stir-Fry Saucegives you Korean street-food flavor in a flash.
Mojo Stir-Fry Sauceis a Caribbean-inspired herb and citrus blend.
Try These Healthy Stir-Fry Combos:
Broccoli, Mushroom & Beef Stir-Fry
6 This healthy beef and broccoli stir-fry recipe has a Korean-inspired gochujang sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.Bell Pepper, Bok Choy & Pork Stir-Fry
1 This healthy pepper and pork stir-fry recipe has a citrusy mojo sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.Carrot, Snow Pea & Chicken Stir-Fry
2 This healthy snow pea and chicken stir-fry recipe has a citrusy mojo sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or soba noodles.Green Bean, Eggplant & Shrimp Stir-Fry
0 This healthy eggplant and shrimp stir-fry recipe has a Korean-inspired gochujang sauce. Because stir-fries cook up quickly, have all the ingredients prepped and next to the stove before you turn on the heat. Serve over brown rice or rice noodles.
2. Prep Your Ingredients
Stir-fries cook up in a flash, so have all the ingredients prepped and next to the stove before you turn on the heat. Pick aproteinand somevegetables. You can vary the the ingredients according to what’s in your fridge and freezer or what combinations your family prefers.
Protein
Cut 1 pound of your chosen protein source into 1- to 2-inch pieces.
Longer-Cooking Veggies
These vegetables require a little more contact time with the wok than their quicker-cooking counterparts (see below). Pick at least one from this group, peel (if desired) and cut into 1/2- to 1-inch pieces. Aim for 3 to 4 cups total.
Quicker-Cooking Veggies
These veggies are softer and more tender so they only need a few minutes of cooking time to be the perfect texture. Pick at least one from this group and cut into 1- to 2-inch pieces. Aim for 3 to 4 cups total.
3. Cook the Protein First
Heat a 14-inch flat-bottom carbon-steel wok over high heat. You’ll know it’s hot enough when a bead of water vaporizes within 1 to 2 seconds of contact. Add 1 tablespoon oil and swirl to coat. Add theproteinand stir-fry until just cooked, 2 to 4 minutes. Transfer to a large plate.
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4. Add Longer-Cooking Veggies
Swirl in another 1 tablespoon oil, then add the veggies. Stir-fry for 2 minutes.
5. Add Quicker-Cooking Veggies
Swirl in 1 more tablespoon oil; add 3 cloves minced garlic and the veggies. Stir-fry until the vegetables are tender, 2 to 4 minutes more.
6. Toss It All Together
Return the cooked protein and the sauce you mixed up to the wok. Cook, gently stirring, until well-coated and hot, 1 to 2 minutes.
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