Stir Fry (quick frying in a pan) is one of the healthiest methods of cooking. First, the combination of vegetables, cereals and low-fat protein products triples the nutritional value of the dish. Secondly, since all the ingredients are fried lightly, this requires a little oil (and the food turns out to be non-caloric). And, finally, such food will be so fragrant that you will be full of it. Although most people have short fried dishes associated with Asian cuisine, you can use this technique with any products. This is shown below and the following recipes. Take advantage of one of them tonight, and you will be shocked at how simple and tasty an ordinary dinner can be!
Chicken in wine for 26 minutes!
Serve this dish not with egg pasta, but with quinoa or whole-grain couscous, and then you get an extra portion of fiber.
4 servings
Preparation: 20 minutes
Preparation: 6 minutes
- 450 g chicken breast without skin and bones
- 1 tbsp. l. chopped garlic
- 3 tbsp. l. white wine (for example, Chardonnay or Pinot Grigio),
- portionwise 2 tsp. cornstarch
- 1/4 tsp. freshly ground black pepper
- half a cup low-salted chicken broth
- 110 grams of egg pasta
- 2 tbsp. l. peanut or vegetable oil
- portionwise 1/4 cup (about 30 g) of bacon, cut into cubes 5-6 mm
- 1 cup carrots, sliced 5 mm thick
- 1 cup mushrooms, sliced 5 mm thick
- 1 tbsp. l. fresh thyme leaves, plus thyme whole stem (optional)
- 1/2 tsp. salt
- 1/2 cup finely chopped green onions
For pasta, boil a large pot of water. Chicken fillet cut into small pieces, trying to cut across the fibers. In a medium-sized pot, put chicken, garlic, 1 tbsp. l. wine, starch and pepper. Stir and allow to stand for several minutes. In a small saucepan mix the broth and the remaining wine. Once the water is boiling in a large saucepan, roll the pasta into it and cook for 7-10 minutes until ready. Put a pan (diameter 35 cm) or saucepan (diameter 30 cm) on the fire. Pour 1 tbsp. l. butter, add chicken, laying it in i layer. Cook for 1 minute, allowing the meat to steam a little. Then fry with continuous stirring for 1 minute, until the fillet becomes brownish. Put the chicken on a dish. Add the rest of the oil, bacon, carrots, mushrooms to the skillet and, all the time, stirring constantly, fry for another 1 minute. Return the chicken to the pan. Pour in the broth mixture, pour the thyme leaves, salt and continue frying for 1-2 minutes until the chicken is completely ready. Add the green onions and cook for a second. Cook the pasta on 4 plates, spread the chicken and vegetables over the top and serve on the table, decorating the thyme with stems if desired. In one serving (1 1/2 cup chicken, 3/4 cup pasta): 345 kcal, 10 g fat (of which 2 g - saturated), 10 g carbohydrates, 33 g protein, 3 g fiber, 52 mg calcium, 3 mg of iron.
Vegetarian fried rice curry for 21 minutes!
In this dish, it is best to use cold rice, because hot can make your dish glutinous.
4 servings
Preparation: 17 minutes
Cooking: 4 minutes
- 2 tsp. peanut or vegetable oil, portionwise
- 1/2 cup chopped onion
- 1 tsp. shredded ginger
- 1 cup of green beans, cut into pieces about 2 cm
- 1/2 cup carrots, cut into cubes about 5-6 mm
- 1 tbsp. l. curry powder
- 3 cups cooked brown rice
- 1 cup of canned chickpeas, washed and dried
- 1 cup of cherry tomatoes, cut in half
- 2 tbsp. l. soy sauce with a reduced salt content
- 1/8 tsp. freshly ground black pepper
Put a frying pan with a flat bottom (diameter 35 cm) or a saucepan (diameter 30 cm) on the fire. Distribute on the dishes 1 tbsp. l. butter, add onion and chopped ginger and, continuously stirring, fry for 10 seconds or until the ginger begins to smell. Then put green beans and carrots on a frying pan and continue stirring with a culinary spatula, fry for about 1 minute - during this time the beans should acquire a gentle light green color. Evenly sprinkle the curry vegetables and cook for about 5 seconds, until the seasoning gives a characteristic flavor. Pour in the remaining oil, then pour the rice and stir fry for a minute with continuous stirring. Constantly knead rice with a culinary spatula, so that it does not stick together and mix well with vegetables. Add chickpeas, cherry tomatoes, soy sauce and peppers and, still stirring, fry for about 1 minute, until all the ingredients are well warmed up. Divide the prepared mixture into four cups and serve immediately on the table. In one serving (11/3 cup): 335 kcal, 9 grams of fat (of which 2 g - saturated), 57 grams of carbohydrates, 8 g of protein, 8 g of fiber, 66 mg of calcium, 3 mg of iron, 451 mg of sodium.
Fajitos with beef and pepper for 23 minutes!
Replace the tortilla with lettuce leaves and you will save more than 100 kcal per serving.
4 servings
Preparation: 18 minutes
Preparation: 5 minutes
- 340 g of beef flank
- 1 large pod of red sweet pepper, cut into strips 6 mm thick
- 1 tbsp. l. chopped garlic
- 1 tbsp. l. dry sherry
- 1/2 tsp. cornstarch
- 1/2 cup thinly sliced red onion
- 1 tsp. soy sauce with a reduced salt content
- 1h. l. ground chili
- 3/4 tsp. salt
- 1/4 tsp. freshly ground black pepper
- 1/3 cup chopped green cilantro
- 2 tsp. peanut or vegetable oil
- 12 leaves of boston lettuce
- slices of lime
Cut the meat into strips 5 cm thick, and then each strip - 4 pieces. Put into a saucepan, add the garlic, sherry, starch, soy sauce and pepper. Pour in 1 tsp. oil and mix. Heat the frying pan over high heat. Pour in 1 tsp. add the sweet pepper and onions and stirring, stir fry for 1 minute. Move the vegetables to the plate. Pour into the pan 1 tsp. oil and put in 1 layer of pieces of beef. Cook for 1 minute. Add chili and mix for 15 seconds. Return the onion and sweet pepper to a skillet, season and cook, stirring, for 1-2 minutes. Stir in coriander. Leave the salad on 4 plates, spread the meat mixture over top. Sprinkle with lime juice and wrap. In one serving (3/4 cups of filling, 3 leaves of lettuce): 238 kcal, 8 g of carbohydrates, g of proteins, 30 g of fiber, 27 mg of calcium.
The presented recipes are very good. Having once mastered the technique of washing fry, you can use it to create your own dishes. (Not limited to beef, broccoli and ginger, boldly mix and combine different meat products, vegetables, herbs and spices). The following simple techniques will teach you this simple culinary art.
- Cut into equal pieces. Cut the vegetables into slices of equal size so that they are evenly fried. And soak the paper towel so that the dish does not turn out to be "drowsy". Meat or tofu also cut into small pieces.
- Preheat the frying pan in advance. Put on the fire: for a couple of seconds droplets of water should evaporate. Then sprinkle with oil (peanut, grape seed, canola) and immediately add the "flavors" (garlic, chili, onions). Cook until the appearance of flavor.
- Put the meat products first. Do not fry at once more than 350 grams of beef or 450 g of chicken, shrimp. Otherwise, the temperature of the frying pan will drop, and the meat will not be browned. Put the pieces in one layer and fry for 1 minute. Fry until almost ready.
- Add the vegetables. First lay out those that are denser (broccoli, carrots), then more tender (like green beans and spinach). When they are ready for about three quarters, return the meat to the skillet and continue to fry until it is ready.