20 Weight Watchers Stir Fry Recipes (2024)

FAQs

Is stir fry a good weight loss meal? ›

Yes, stir fry vegetables are a great option for weight loss. Stir-frying is a low-calorie cooking method that helps to retain the nutrients in the vegetables while also providing a delicious and flavourful meal. The key to making a healthy stir fry is to use fresh vegetables and lean proteins.

The best side dishes to serve with stir fry are jasmine rice, steamed dumplings, Hong Kong noodles, egg rolls, hot and sour soup, ramen, lo mein, potstickers, coconut rice, cucumber salad, fried rice, sesame noodles, vegetable spring rolls, wonton soup, and Asian slaw.

The key to stir-frying is to constantly stir. Your veggies must have enough room to move around in the wok. A -crowded wok will lead to veggies that are soggy instead of crunchy. If your wok is getting too full, cook your meat and then veggies in batches.

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

Take-out stir-fries tend to be loaded with sodium and may be high in refined carbs like rice and noodles. Making them at home will give you more control over the ingredients so you can enjoy a healthier stir-fry.

It's a great way to use up bits of vegetables you don't know what to do with, and to get a big dose of colorful veggies into your diet! We call this an “everyday”stir-fry, because it's such a flexible recipe, you could eat it every day, and still have variety.

Precook the rice at least 30 minutes, but preferably one day, before making fried rice and keep it uncovered in the fridge. Place the rice into a fine sieve and wash with water to remove excess starch. Drain the water and place the rice into a saucepan.

Riced Cauliflower or Broccoli

Riced cauliflower or broccoli offers a nutritious and gluten-free alternative to rice noodles. I usually pulse the florets in a food processor until they resemble rice. This method is great for adding volume to your dishes without the extra carbs.

Using the Wrong Oil: Use an oil with a high smoke point, such as vegetable oil or peanut oil, to prevent burning. Olive oil, for instance, might not be suitable for high-heat stir-frying. Adding Too Much Sauce: While sauce adds flavor, using too much can make the stir-fry soggy.

Aromatic ingredients like garlic, ginger, green onions, chilies and spices. These ingredients are typically added to the oil first to infuse it with flavor. You won't need much; a few teaspoons to a tablespoon of total aromatic ingredients per person adds a serious amount of flavor.

What is the best oil for stir-frying? ›

So many different oils, the good news is you can stick with what you know – canola is great! The best oils for stir frys are the oils with the higher smoke points. These tend to be the “thinner” oils such as peanut, grapeseed or canola.

Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.

Stir-Fry Served Over Rice

After adding a cup of grains to your veggies, a serving of vegetable stir-fry now has 255 to 272 calories. Including whole grains also adds about 40 grams of carbohydrate, which is great for energy but may be too high if you're on a low-carb diet.

In addition to being quick and easy, stir-frying is also healthy. It results in tender-crisp vegetables that retain more nutrients than if they were boiled. And since stir-frying requires only a small amount of oil, the fat content is low.

Noodles, spices, vegetables and protein are simmered together in a light broth. The mere fact that rice noodles are low-calorie and nutritious in their own right means it is easy to make weight loss recipes using them. Whether a soup, salad or stir fry, just combine vegetables, protein and spices for a tasty meal.

If you don't want your entree steamed, choose dishes that are poached, broiled, roasted, or barbecued, as they are usually lower in calories and fat than battered and deep-fried foods. Stir-fried and braised dishes are also usually diet-friendly.