Stir-Fry

This is a step-by-step article by Cooking Light on how to make an easy choose-your-own-adventure stir-fry. Pick your veggies, noodles or rice, protein, sauce, and toppings!

We have a secret: a flavorful and low-calorie stir-fry can be achieved. In just a few steps, and with a few high-impact ingredients, you'll soon be enjoying a delicious stir-fry that clocks in under 500 calories.

Step 1| Heat a large, heavy skillet or wok over medium-high heat. Add 1 tablespoon canola oil.
Neutral-tasting canola oil is high in heart-healthy fats.
120 CALORIES

Step 2| Add protein, and stir-fry 3 minutes. For an even sear, sizzle without stirring for the first 30 seconds.
100 CALORIES EACH
Flank Steak
• 2 ounces, lean
Shrimp
• 3.5 ounces, large, shelled, and deveined
Tofu 
• 4 ounces, extra-firm
Chicken Breast
• 2 ounces

Step 3| Add vegetables, and stir-fry 1 minute.
Rich in nutrients. Pick two.
20 CALORIES EACH
Bell Pepper
• ½ cup, chopped
Snap Peas
• 1 cup, whole
Broccoli
• ½ cup, blanched
Carrots
• 1/3 cup, thinly sliced
Napa Cabbage
• 1 cup, thinly sliced
Mushrooms
• 1¼ cups, sliced
Green Beans
• ½ cup, cut and blanched
Edamame
• 2 tablespoons, shelled
Baby Bok Choy
• 1¼ cups, blanched

Step 4| Add cooked noodles, and stir-fry 1 minute.
Nutty and filling, soba noodles are made from wheat and buckwheat flour. They are a lower-calorie, higher-protein alternative to brown rice. Cook in boiling water for 8 to 10 minutes or until tender.
115 CALORIES

Step 5| Add sauce, and stir-fry 1 minute.
Stir all ingredients until combined.
Ginger Hoisin (30 CALORIES)
• 1½ teaspoons finely chopped green onions, 2 teaspoons rice wine vinegar, 1½ teaspoons lower-sodium soy sauce, 1 teaspoon peeled fresh ginger, ½ teaspoon honey, 1 teaspoon hoisin sauce
Teriyaki Sauce (30 CALORIES)
• 1 tablespoon low-sodium soy sauce, ½ teaspoon sugar, 1 teaspoon rice wine vinegar, ½ teaspoon minced peeled fresh ginger, 1/8 teaspoon crushed red pepper, 1 minced garlic clove, ¾ teaspoon cornstarch, 1 teaspoon water
Coconut Ginger (35 CALORIES)
• ½ teaspoon minced peeled fresh ginger, 1 minced garlic clove, 1 teaspoon Sriracha, 2 teaspoons lower-sodium soy sauce, 1 teaspoon red curry paste, 2 tablespoons light coconut milk
Peanut Sauce (95 CALORIES)
• 1 tablespoon water, 1½ teaspoons brown sugar, 2 teaspoons chunky peanut butter, ½ teaspoon Sriracha, 1 teaspoon lower-sodium soy sauce, 1½ teaspoons rice vinegar

Step 6| Finish with your crunchy topper.
20 CALORIES EACH
Green Onions 
• ½ cup, thinly sliced
Bean Sprouts 
• ½ cup, fresh
Daikon Radish
• ½ cup, thinly sliced