My Stir Fry Low Fat Low Sodium Recipes

LOW SODIUM BEEF STIR FRY (SPICY NOODLES)

Steps:

• Mix together marinade ingredients in a medium container that can be covered. (Tupperware bowl). Add beef slices and coat in marinade. Marinate at room temperature for 30 minutes or cover and refrigerate until ready to use if marinating longer than 30 minutes.
• Cook the noodles according to package directions or to basically just loosen up. They should take just a couple of minutes. Take care not to overcook as you want the noodles to soak up sauce during final cooking. Noodles come packaged curled over you can break them at the fold for an easier length to work with.
• Heat 1 ½ teaspoons vegetable oil in a large nonstick skillet over high heat until hot and shimmering. Add enough of the beef slices to the skillet to cook in a single layer, cook without stirring for 1 minute, then flip beef over and sear just until browned, about 1-2 minutes. Do not overcook, it will still cook some more later, or it won't be as tender! You're just looking to brown it a bit here. Transfer beef into a bowl or plate and cover. Repeat with remaining beef slices as necessary.
• Once beef is removed to the now empty pan add 2 teaspoons sesame oil over medium high heat. Add the onions, carrots and mushrooms and sauté for 3 minutes while stirring often. Add the bell peppers just at the end and stir-fry until crisp tender. I like the peppers crisp therefore I barely cook them.
• Reduce heat to medium low. Add the noodles, beef and remaining sauce and cook while stirring to mix well and until noodles are warmed and sauce has thickened slightly, 4-5 minutes. Add spinach toss and cook and stir one minute, or just until spinach begins to wilt.
• Taste and add additional hot chili oil if desired for more heat.
• Garnish on top of serving with green onions and a sprinkle of sesame seeds.

VERY LOW FAT BROCCOLI CHICKEN STIR FRY

Steps:

• In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
• Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
• Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
• Add chicken broth to pan, bringing to a boil.
• Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
• Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
• Serve over hot rice!
• NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a "fried rice" feel. You may need to add more soy sauce depending on how much rice you use!