What is a healthy stir-fry recipe?

• 1 pound boneless, skinless chicken breast tenders
• 1 8-ounce package sugar-snap peas, washed with ends snipped off (about 2 cups)
• 2 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1/2 cup chicken broth
• 1 tablespoon olive or peanut oil
• 2 cups cooked brown or wild rice

• Add olive oil to a non-stick skillet over medium heat.
• Stir-fry chicken tenders until cooked through (no longer pink), 3-5 minutes. Set aside.
• Add chicken broth, garlic and ginger to skillet. Sauté 1-2 minutes.
• Add sugar-snap peas and sauté for additional 2-4 minutes. Return chicken to skillet and mix together until heated through.
• Prepare rice according to package directions.

My favorite quick and easy stir-fry recipe combines frozen stir-fry vegetables with tempeh (fermented soy) in a slightly oiled pan. Slice the tempeh into strips before stir frying. Remove the strips, heat the frozen vegetables in the pan and then add the tempeh back into the stir-fry, stir and serve. This stir-fry can be served with brown rice and baked veggie egg rolls for a great plant based meal. This recipe is so quick that it works well when you have a busy day.

Turkey tenderloin is a lean and flavorful protein choice that pairs well with the antioxidant rich broccoli and red bell pepper. The addition of water chestnuts gives a terrific crunch.

• 2 teaspoons sesame oil, divided
• 1 (1-pound) turkey tenderloin, cut into thin strips
• 1 cup fat-free, less-sodium chicken broth
• 4 garlic cloves, minced
• 1 1/2 tablespoons cornstarch
• 1/4 teaspoon crushed red pepper
• 1/4 teaspoon salt
• 1 red bell pepper, cut into thin strips
• 2 cups fresh broccoli florets
• 1 (8-ounce) can sliced water chestnuts, drained
• 2 tablespoons low-sodium soy sauce

1. Place a large nonstick skillet over medium-high heat until hot. Add 1 teaspoon sesame oil to pan, and tilt to coat evenly. Add turkey, and stir-fry 5 minutes or until turkey is no longer pink in center. Remove turkey, and set aside.
2. Combine broth and next 4 ingredients in a small bowl; stir until cornstarch dissolves. Set aside.
3. Add remaining 1 teaspoon oil to pan; add pepper strips and broccoli; stir-fry 1 minute. Add water chestnuts, and stir-fry 30 seconds. Increase heat to high. Stir broth mixture, and add to pan with soy sauce, turkey, and any accumulated juices. Bring to a boil; cook 1 to 2 minutes or until slightly thickened.

Source: Cooking Light Superfast Suppers, Oxmoor House 2003

Amount per serving

• Calories: 262
• Calories from fat: 38%
• Fat: 11g
• Saturated fat: 2.6g
• Monounsaturated fat: 4.1g
• Polyunsaturated fat: 3g
• Protein: 27.6g
• Carbohydrate: 13.1g
• Fiber: 3.7g
• Cholesterol: 74mg
• Iron: 12.3mg
• Sodium: 651mg
• Calcium: 43mg