Stir-Fry

There are a lot of ways to make a stir-fry. You can make it very quickly, more slowly or very slow. You can use different types of pans. You can really use any type of frying pan or skillet or a wok.

If I make a quick stir-fry, I prefer to use a caste iron frying pan or Dutch oven. If I make a really slow stir-fry I prefer to use a wok.

If making a quick stir-fry, start with about a tablespoon of butter, (not margarine) or olive oil.  One of the disadvantages of this method is you have the calories and fat of either the butter or olive oil.

If making a moderately quick or slow stir-fry, add a spray oil.  An advantage here is no added calories or fat.

If making a really slow stir-fry do not add any oil, set the stove to medium low and allow the natural oils from the vegetables oil the pan.

A slower stir-fry is generally considered more healthy; however, I don't usually have the time for this.

You can use almost any vegetable you want in a stir-fry; however, for health reasons, keep your use of starchy vegetables, such as potatoes and corn, to minimum in your diet. I don’t eat a lot of potatoes and when I do, not more than generally one or two a week. I also limit corn to once or twice a month.

If you are going to add potatoes to a fast or slow stir-fry, you will want to microwave it for about two minutes first, then cut into slices. If you are making a moderately slow or moderately fast stir-fry with a spray on oil, you can add the potato raw or microwave to get done quicker.  It's easiest to slice or cube your potato before putting it in the microwave.

The order you add your vegetables is very important.

I add the harder vegetables first because they take longer to cook than the others.

For a faster stir-fry, you want to stir often. Add some vegetables, then stir, add some more, then stir. Continue to stir until done.

For a really slow stir-fry, you still need to stir, but you can let it sit for two of three minutes between stirring.

For taste I like to add onions or garlic, but not both. (If you like the taste of the two together in a stir fry, that's fine.  I do not.)

If you add onions, you may want to add some cayenne pepper for both the health benefits and taste.  You may like cayenne with garlic but I personally don't like the combination.

I like to start with sliced green tomatoes when I can get them.

I will often add vegetable such as carrots (very limited amounts), cabbage, mushrooms, peppers, and zucchini and/or another squash.  You can add almost any vegetable you would like.  Broccoli and cauliflower, are also vegetables I sometimes add and at the very end, so as to only barely wilt, I sometimes like to add baby spinach or another green.

For taste and a little variety you may also want to add a small amount of seeds, such as sunflower or pumpkin seeds (pumpkin seeds can have extra health benefits for men).

Be careful not to overcook the vegetables as you will lose some of the nutrients and some of the good taste.

When done, some people like to put some catchup and/or cottage cheese on top.

You can eat A Lot of stir-fry, especially the moderately fast or slow type, without adding a lot of calories, especially if you do not add the seeds or cottage cheese.  Seeds and cottage cheese will add a lot of calories and depending upon the type of cottage cheese, may also add a lot of fat.

Click on the links for nutritional information.

If counting calories and/or fat.  Count for each ingredient.  Make sure your stir fry is well stirred and when you eat, divide the total calories and/or fat by the portion you ate.  If you ate half, then you ate half the total calories and fat.  If you ate 1/4 of the stir fry, then you ate 1/4 of the total calories and fat.

Here is an example:

1 medium russet potato (cut into small pieces and microwave for 2-3 minutes in advance to make the stir fry finish quicker)  Click here for health benefits of russet potatoes

3/4 cup cut up green tomatoes.  Click here for health benefits of green tomatoes

2 cups chopped onions.  Click here for health benefits of onions.

1 cup chopped cabbage.  Click here for health benefits of cabbage.

1 bell pepper.  Click here for health benefits of bell peppers.

3/4 cup sliced mushrooms.  Click here for health benefits of mushrooms.

1 cup chopped zucchini.  Click here for health benefits of zucchini.

Crushed red peppers, to taste.  Click here for health benefits of red pepper.

This is an approximation because of slight size variations.

Total fat 2 grams

Total carbohydrates 98 grams

Total fiber 19 grams

Total protein 15.5 grams

With 2 tablespoons sunflower seeds (roasted and salted adds the best flavor) Click here for health benefits of sunflower seeds.

Total fat 25 grams

Total Carbohydrates 104 grams

Total fiber 22.4 grams

Total protein 24.5 grams

With 1/2 cup 2% cottage cheese  Click here for health benefits of cottage cheese.

Total fat 4.7 grams

Total Carbohydrates 102.1 grams

Total fiber 19.4 grams

Total protein 28.9 grams

With 3 tablespoon ketchup.  Click here for health benefits of ketchup.

Total fat 2.1 grams

Total carbohydrates 109.3 grams

Total fiber 19.5 grams

Total protein 16.3 grams

For additional related information: Health Nutrition Exercise