Lifestyle

Tips for making delicious and healthy Asian stir-fries

Beef stir fry
Beef stir fry

MOST Australian homes have a stir fry at least once a week.

Firing up the wok at home means you can control how much sodium goes in as most Asian sauces are very high in salt.

I am a huge fan of Asian food but if you want to know how to create authentic, healthy and low fat stir-fries then follow these five tips.

 

1 DON'T add extra fats to your wok when it isn't needed.

Forget using oil when cooking stir-fries.

DO use a good quality non-stick frypan or my favourite is an electric wok. Nothing will stick to it and I also like to use a little cooking spray as well.

 

2 DON'T overcrowd your stir-fry with too many vegetables as this makes it hard for your taste buds to define all the different flavours.

DO include around 5 vegetables for your next stir-fry and mixing up colours will makes the dish look interesting.

Vegetables that work really well in a stir fry are carrot, broccoli, cauliflower, onion, shallots, cabbage, snow peas, sugar snaps, capsicum, squash or zucchini, mushrooms, all the different Chinese greens and baby corn.

To go a little more gourmet I love using fresh asparagus, English spinach and fresh basil or coriander.

Don't overcook the vegetables, they should be slightly crisp to eat.

 

3 DON'T use coconut cream, it is around 60g of fat per cup, not a healthy fat option.

DO instead use evaporated light milk with natural coconut essence.

At 4g a cup this is a much healthier alternative and you won't notice the difference in flavour.

Ideal for people with diabetes or people who have heart problems and perfect for anyone watching their waistline.

 

4 DON'T overcook your meat as it will be tough and tasteless.

Don't put the meat into the wok in one go as it reduces the heat quickly and then the meat ends up stewing in its juices.

DO make sure your pan or wok is hot, then take your time and drop in a couple of pieces at a time to avoid the meat from stewing and looking bland.

I like to stir in some crushed garlic and ginger so these flavours infuse into the meat.

When the meat is nearly cooked remove from the pan.

Now cook your vegetables in the wok, add the sauces and then when it is all ready place the meat back into the pan and once heated through serve.

This way you will have juicy tender meat and your stir-fry will taste great.

 

5 DON'T bother with fried rice as there are enough flavours in stir-fries without adding more to the rice.

Another thing to remember is that 1 cup of fried rice can have around 15g of fat.

DO use Basmati rice, it has a lower Glycemic index and 1 cup cooked has 0g of fat.

Rinse your rice in cold water first to remove the starch and don't overcook as it will become tasteless and gluggy.

 

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies or visit www.symplytoogood.com.au for more tips and recipes.

 

>> To read more lifestyle stories

Topics:  cooking easy eating food lifestyle recipes



COMMENT: OPs not the be all and end all

There's many ways to get around an OP score

Five things to do in Ipswich this weekend

Kyle Breese as John Wilkes Booth and Alex Andujar as Charles Giteau will be in the Assasins theatre show.

Check out what's on around the region

Dinosaurs, unicorns and fairies coming to Ipswich park

The augmented reality event will transform the Collingwood Park venue from 4 March to 20 March.

Interactive, augmented reality event for Goupong Park

Local Partners

Living End, Grinspoon stars hit stage for American Idiot

GET a sneak peek at Green Day's American Idiot The Musical as we go behind the scenes to meet the stars at a QPAC rehearsal.

Samuel L Jackson dismisses La La Land ahead of Oscars

Ryan Gosling and Emma Stone in a scene from the movie La La Land.

Hollywood actor and Oscars voter says Denzel should win top gong

Live performance of Sci-fi classic to open Science Festival

Qld Symphony Orchestra perform live to 2001: A Space Odyssey.

Festival will host A Live Presentation of 2001: A Space Odyssey.

Former Family Matters stare accused of child abuse

Reginald VelJohnson, left, and Darius McCrary arrive at the TV Land Awards on Sunday, April 19, 2009 in Universal City, Calif.

Darius McCrary has been accused of child abuse

Bindi Irwin's birthday tribute to her dad

Bindi Irwin

Bindi Irwin has paid tribute to her dad on his 55th birthday

Reality TV show gives Maryborough a boost

*WARNING EMBARGOED until 9.15pm Monday January 30* Sean Hollands and Susan Rawlings pictured after their wedding on the TV series Married At First Sight. Supplied by Channel 9.

Maryborough looks good on reality TV show.

Your guide to a great night out in Ipswich

Airlie Beach Festival of Music 2016 / Andrew Pattinson / Vampp Photography

Check out the city's live music scene here

WARNING: 'Sardine city' is on Ipswich's horizon

CONCERNED: The implications of the State's move to denser housing developments has Cr David Pahlke up in arms.

But Antoniolli says council can manage State's denser housing edict

Grand re-launch for new Nolan's Corner

GRAND PARTY: Wayne Kemp and Angela Love from Poison Arrow, Eliza Woodruffe from Limestone Emporium, Tess Claris from Voice Hair and Beauty and Kim Schubel from Schudio will all be at the grand launch party.

A feat worth celebrating

$140k damage: landlord says property trashed, contaminated

He had what he calls "the tenants from hell"

The suburb where house, land prices are spiking

ON THE RISE: 13 Kallatina Terrace, Karalee will go to auction on March 31. Karalee house prices went up 9.9% in the past year.

"It has good hospitals, universities and schools."

$1b Springfield development deadline brought forward

Aveo's Springfield development is running ahead of schedule.

The majority of interest has come from local buyers

Ready to SELL your property?

Post Your Ad Here!