Turn Your Stir Fry Into A Soup!

by Kathy Smith

As the holiday party season arrives, lose weight (and warm up) with this healthy recipe…with a twist. Next time you’re left roaming the fridge for a hunger-satisfying meal, but all you find are miscellaneous veggies, it’s the perfect time to pull out the wok.

Once you’ve completed your stir fry (recipes below), add low-sodium chicken broth and additional seasoning to punch up the flavor. This hearty option is packed with protein, fiber and antioxidants and the warming effect will keep you satisfied all winter long.

Spicy Garlic Stir Fry Sauce

Spicy Garlic Sauce Ingredients:
1 t cornstarch
1/2 C low-fat/low-sodium chicken broth
1 1/2 T low-sodium soy sauce
1 1/2 t chili garlic sauce
1 T ketchup
1 T dry sherry or red wine

Begin the sauce by combining 1 tablespoon water and 1 teaspoon cornstarch in a small saucepan. Stir in chicken broth, soy sauce, chili garlic sauce, ketchup and dry sherry or red wine. Cook and stir until thickened (3 to 4 minutes). Stir in with your stir-fry. Enjoy!

Black Bean Stir Fry Sauce

Sauce ingredients:
¼ cup black bean garlic sauce
¾ cup low fat/low sodium chicken broth
1 ½ Tablespoons cornstarch dissolved in 1-tablespoon water
1 Tablespoon minced ginger
¼ cup chopped scallion

Combine all the ingredients in a small saucepan, and simmer until thickened (3 – 4 minutes).  Add to completed stir-fry and serve.

Thai Stir Fry

Sauce ingredients:
½ cup low fat/low sodium chicken broth
1 clove garlic, minced
3 Tablespoons Thai fish sauce (or low sodium soy sauce, if preferred)
1 Tablespoon honey
½ – 1 Serrano chili, minced
1-teaspoon cornstarch dissolved in 1 Tablespoon water
1 Tablespoon fresh lime juice
Chopped fresh cilantro and mint, for garnish (optional)

Combine all the ingredients in a small saucepan, and simmer until thickened (3 – 4 minutes).  Add to completed stir-fry and serve.


By Collage Video | | fitness, Kathy Smith, Recipe, tips, Weekly Blog, Wellness | 0 comments
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