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Heart-healthy stir-fries

Stir up your usual dinner plans by serving up a stir-fry. Because it uses a high flame and you continually move the ingredients, stir-fries use considerably less oil than frying. The tasty technique is traditionally Asian, but you don’t have to use a wok—any frying pan will do. Try these dishes for a restaurant-style meal at home:

Vegetable and chicken stir-fry

  • Vary the vegetables you use to keep this meal interesting.

Sauce:

  3 Tbsp. low-sodium soy sauce
  1 Tbsp. rice vinegar or cider vinegar
  2 tsp. sesame oil
  2 tsp. cornstarch

Vegetables and chicken:

  ¾ pound boneless, skinless chicken breasts, cut in thin strips
  2 cloves garlic, minced
  2 tsp. vegetable oil
  10 cups fresh or frozen vegetables of your choice, such as broccoli florets, snow peas, shredded cabbage, chopped bell pepper, chopped onion or sliced mushrooms

  • In a small bowl, mix sauce ingredients together. In a large skillet or wok, stir-fry chicken and garlic in hot oil until browned. Add vegetables, cover and cook 5 minutes (longer if vegetables are still frozen), stirring occasionally. Cook until vegetables are tender but crisp. Stir in sauce; cook until sauce thickens. Serve over rice. Serves 6.
    Per serving: 270 calories, 5 g fat, 1 g saturated fat, 35 mg cholesterol, 360 mg sodium, 38 g carbohydrates, 5 g fiber

Source: Centers for Disease Control and Prevention

Crunchy stir-fry

  • Sliced apple adds unexpected flavor and texture.

  ½ cup vertically sliced onion
  1 cup thinly sliced carrots (2 medium)
  1 tsp. dried basil
  1 tsp. vegetable oil
  1 cup fresh or frozen Chinese pea pods
  1 Tbsp. water
  1 Golden Delicious apple, cored and thinly sliced

  • Stir-fry onion, carrots and basil in oil in nonstick skillet until carrots are tender. Stir in pea pods and water; stir-fry 2 minutes. Remove from heat; stir in apples. Serve hot. Serves 4.
    Per Serving: 50 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 25 mg sodium, 10 g carbohydrates, 2 g fiber

Source: Produce for Better Health/ Washington Apple Commission