Whip up one of these recipes tonight and enjoy a delicious meal free of mystery ingredients.
1. Spinach and chicken stir-fry with raspberries:
616 calories, 4.7 grams sugar, 25.8 grams fat, 38 grams carbohydrates, 54.8 grams protein
This light and refreshing meal is the perfect spring stir-fry. Every ingredient, from fiber-packed quinoa to antioxidant-rich spinach , is not only good for you, but also delicious when tossed with pomegranate vinaigrette and tart, juicy raspberries.
1/2 c. uncooked quinoa, rinsed
1 c. chicken broth
Dash garlic powder
1 tsp. canola oil
2 chicken breasts, sliced
Salt and pepper
1/2 small red onion, sliced thin
1 6-oz. bag baby spinach
1/4 c. bottled pomegranate vinaigrette (or other fruity salad dressing)
1/2 c. fresh or frozen-then-thawed raspberries
2 tbsp. chevre or feta cheese
Combine quinoa, chicken broth, and a dash of garlic powder in a saucepan. Bring to a boil then cover and turn the heat down to medium-low. Simmer until quinoa is tender and all the broth has been absorbed, about 12 minutes. Meanwhile, heat canola oil in a large skillet over high heat. Season chicken slices with salt, pepper, and garlic powder. Add chicken and onion to the skillet and stir-fry until chicken is cooked all the way through. Add salad dressing and baby spinach to the skillet and toss until spinach is wilted, about 1 minute. Divide quinoa among plates, then top with the chicken stir-fry, raspberries and cheese.
Makes 2 servings
Recipe provided by Iowa Girl Eats
2.Garlic and soy-glazed beef stir-fry:
664 calories, 40.1 grams sugar, 37 grams fat, 47 grams carbohydrates, 36.6 grams protein
This stir-fry recipe is about as easy as it gets. The beef soaks in an irresistible marinade of Southeast Asian spices, then it's grilled to yield maximum flavor and tender texture. Serve with steamed veggies and brown rice for a nourishing yet filling meal.
1 c. fish sauce
1 c. brown sugar
3 cloves fresh garlic
1 small Thai chili
2 tbsp. chopped lemongrass
2 tbsp. chopped ginger
1 tsp. fresh cracked black pepper
1/2 c. canola oil
1 lb. flank steak , cut into 1-in. strips
1/2 c. yellow onions, sliced thin
1/2 c. julienne carrots
1 c. broccoli florets
2 tbsp. water
Puree all ingredients except for beef together quickly in a blender or food processor so that the marinade comes together but not so much that a puree is attained. Marinate the beef with 1/2 c. marinade and reserve the remaining marinade for future use (will hold in the refrigerator for about a month). Marinate for a minimum of 15 minutes and as long as 1 hour. The longer the marinade the better the flavor and the more tender the beef will be. Cook beef in a film of hot canola oil preferably in a wok on high heat. Sear meat, without moving around too much until a nice dark brown crust is formed. Add in onions, carrots, and broccoli and stir-fry together for a minute. Add water and 2 tbsp. garlic and soy marinade and cook down together until well glazed. Serve with 2 c. cooked brown or jasmine rice.
Makes 4 servings
Recipe provided by Chef Grace Nguyen of Asian Box
3. Ground beef stir fry with black coconut rice:
296 calories, 5.5 grams sugar, 14.5 grams fat, 23.5 grams carbohydrates, 19.5 grams protein
This scrumptious stir-fry is perfect if you're trying to watch your calorie intake; one serving clocks in at less than 300 calories! Ground beef gets a nutritious boost when mixed with chopped veggies like kale and bell peppers, plus a side of coconut-flavored rice lends the dish an exotic flavor.
1 lb. organic grass-fed ground beef
2 tbsp. peanut or grapeseed oil, divided
1/4 tsp. salt
1/4 tsp. pepper
1/2 tsp. garlic powder
1/2 tsp. ginger powder
2 carrots, chopped
1 c. cremini mushrooms, chopped
6 mini bell peppers, chopped
1/2 bunch kale, stemmed and chopped
1 tsp. dark sesame oil
1 tbsp. toasted sesame seeds
1 can organic coconut milk
1 c. black rice
Heat 1 tbsp. oil in wok over medium-high heat. Add ground beef, breaking up as it cooks. When meat is browned, remove from wok and drain. Add remaining tbsp. oil to wok and add carrots, cook for 2 minutes. Add remaining vegetables and cook until tender. Add spices and stir. Add meat back to the wok and combine with veggies and spices. Drizzle with sesame oil and sprinkle with sesame seeds. Serve over coconut rice. For coconut rice: cook rice as directed replacing water with coconut milk.
Makes 8-10 servings
Recipe provided by Inspired RD
4. Peanut soba stir-fry:
398 calories, 9.5 grams sugar, 16.3 grams fat, 51.8 grams carbohydrates, 15 grams protein
Soba noodles tend to have fewer calories than egg noodles, making this stir-fry an ideal dish for diet-conscious cooks. A blend of natural peanut butter, ginger, and hot sauce injects the noodles with a little bit of spice, so you don't have to sacrifice flavor. As a bonus, this stir-fry is easy on your wallet too!
2 in. fresh ginger
1/2 c. natural peanut butter
1/2 c. hoisin sauce
1/3 c. hot water
1/2 tsp. Sriracha hot sauce
2 tbsp. vegetable oil
2 cloves garlic
1 lb. frozen stir-fry vegetables
8 oz. soba noodles
2 sliced green onions, optional
Prepare the sauce first. Peel and grate one in. ginger into a bowl. Add the peanut butter, hoisin sauce, and Sriracha hot sauce, and 1/3 c. hot water. Stir or whisk until smooth. Set the sauce aside until it is needed. Prepare a very large skillet or wok with 2 tbsp. vegetable oil. Grate another inch of ginger into the oil. Mince two cloves of garlic and add to the oil as well. Turn the heat up to medium high and saute for 1-2 minutes. Add the bag of frozen vegetables and cook until heated through. Use as large of a skillet as possible so that the residual moisture from the vegetables will evaporate quickly. Overcrowding the skillet will leave you with a soupy mess. Frozen vegetables are blanched prior to freezing so they will already be slightly cooked and soft. Stir-fry vegetables should still have a slight crunch and vibrant color. Do not cook them until they are very soft and dull in color. While the vegetables are cooking, bring a medium pot of water up to a rolling boil. Add the soba noodles and cook until soft (5-6 minutes). Drain the noodles in a colander. Once the vegetables have cooked, add the drained noodles and peanut sauce. Stir until everything is combined and coated with sauce. Garnish with sliced green onions if desired.
Makes 6 servings
Recipe provided by Budget Bytes
5. Stir-fry vegetable pizza:
244 calories, 6.6 grams sugar, 4.4 grams fat, 44.2 grams carbohydrates, 9.7 grams protein
In an adventurous mood? Try your stir-fry on a slice of pizza! All you have to do is sauté your favorite assorted vegetables, then scatter them over whole-wheat crusts or pita breads for a mouthwatering, wholesome meal.
2-3 tsp. sesame seed oil, olive oil, or canola oil, or oil spray
1 lb. assorted vegetables, such as onions, mushrooms , and bell peppers, cut into long, thin strips
1 tsp. dry oregano
1 tsp. chopped fresh garlic
1 tsp. dry basil
6-in. whole-wheat pizza crusts, or 4 whole-wheat pita breads
1/2 c. low-sodium, low-sugar tomato sauce
1/4 c. fat-free mozzarella cheese
2 tbsp. chopped fresh basil leaves
Preheat oven to 400 degrees. Heat oil in a large skillet. Add vegetables and oregano, garlic, and dry basil. Sauté for 3 to 4 minutes, until vegetables start to soften. On a nonstick baking tray, place pizza crusts. Pour equal amounts of tomato sauce in the center of each crust. Using the back of a serving spoon, spread the sauce evenly, using a circular motion. Divide the sautéed vegetables into 4 equal parts, and spread on each crust. Sprinkle with cheese and fresh basil. Bake at 400 degrees until the crust is crispy around the edges, about 8 minutes.
Makes 4 servings (about 2 slices)
Recipe provided by Chef Anthony Stewart of the Pritikin Longevity Center in Miami, Florida
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6.Oriental stir fry:
591 calories, 10.8 grams sugar, 13.9 grams fat, 60.9 grams carbohydrates, 49.7 grams protein
Every bite of this tasty stir-fry is loaded with crunchy goodness from ingredients like water chestnuts, carrots, and cashews. But what really makes this dish stand out is the homemade ginger and lemongrass sauce, which infuses the stir-fry with lots of low-calorie, low-sodium flavor.
For the stir-fry:
1 lb. white meat chicken breast, sliced into medium chunks
1 c. shiitake mushrooms , stems removed and discarded and caps sliced into strips
1/2 c. bok choy, sliced
1/2 c. julienned yellow bell pepper slices
1/2 c. julienned red bell pepper slices
1/2 c. matchstick carrots, shredded
1/2 c. water chestnuts, sliced
1/2 c. baby corn
1/2 c. snow peas
1/2 c. fresh cilantro, plus more for garnish, coarsely chopped
1/4 c. toasted cashews, optional for garnish, coarsely chopped
1 full recipe Kewl Ginger & Lemongrass "Special Sauce" (see below)
1 8-oz. box 100% whole-grain udon noodles
Sea salt, to taste
Freshly ground black pepper, to taste
Canola oil, for stir-frying
For the sauce:
3/4 c. rice vinegar
1/2 c. low-sodium soy sauce
1 tbsp. and 1 tsp. canola oil
1/4 c. and 2 tbsp. fresh lemongrass stalks, roughly chopped
1/4 c. fresh ginger root, peeled and coarsely chopped
1 tbsp. and 1 tsp. fresh garlic, coarsely chopped
1/4 tsp. sea salt
For the stir-fry:
In a plastic, zip-top bag set in a glass bowl or baking dish, marinate the chicken chunks in 1 cup of the Special Sauce for 20 minutes in refrigerator. Meanwhile, heat a large wok. If using a stovetop wok, set over medium high to high heat. If using an electric wok, set to the same temperature. After the chicken has marinated, remove from refrigerator. Add roughly 1 tbsp. canola oil to the wok, followed by chicken and roughly half of the marinade contained in the bag. Carefully and frequently stir with a heatproof silicone spatula or similar tool for approximately 5-7 minutes, or until the meat is completely cooked through and slightly firm, but not tough. While the chicken is cooking, set a large pot of hot water over high heat, and bring to a boil. Add the udon noodles, and cook until slightly al dente, about 10 to 12 minutes. Remove chicken from wok to a heatproof dish when done cooking. Add more canola oil (about 1 tbsp.) to the wok, if necessary. Add all of the vegetables - the mushrooms, bok choy, bell peppers, carrots, water chestnuts, baby corn, and snow peas - followed by the remaining 1 cc. of Special Sauce. Stir often, cooking for 3-4 minutes, or until the vegetables are crisp-tender and brightly colored, and the sauce has reduced and thickened. Stir in the 1/2 c. of cilantro, and cook an additional 30 seconds. Remove to a heatproof dish. Serve among four dishes. Equally divide the noodles among each dish, followed by the vegetables, and, finally, the chicken (about 1/4 lb. each). Garnish with additional cilantro and toasted cashews, if desired.
Makes 4 servings
For the sauce:
In a food processor, combine all ingredients. Pulse 2 minutes, or until all ingredients are thoroughly chopped and evenly combined, and the sauce is completely smooth.
Makes 2 cups
Recipe provided by star chef and healthy food advocate Reed Alexander