3 Simple stir fry recipes

Chicken, asparagus and red peppers are stir fried, glazed with orange soy sauce and tossed with peanuts for a healthy, fast weeknight dinner. Credit: Marge Perry
ORANGE-GLAZED CHICKEN AND ASPARAGUS WITH PEANUTS
1 tablespoon cornstarch
2 tablespoons lower-sodium soy sauce
1 tablespoon oyster sauce
1 tablespoon honey
1/4 cup orange juice
1 tablespoon canola oil
1 pound boneless chicken breasts, cut into 2-by-1 / 2-inch strips
2 red bell peppers, cut into 1 1/2-by-1/2-inch strips
1 pound asparagus, cut into 1 1/2-inch pieces
1/4 cup peanuts, coarsely chopped
1. Dissolve the cornstarch in the soy sauce; stir in the oyster sauce and honey until the honey is dissolved. Stir in the orange juice and set aside.
2. Heat the oil in a large, nonstick skillet over medium high. Add chicken in a single layer and cook 1 to 2 minutes until the undersides are no longer pink. Stir as chicken cooks, until strips are no longer pink on the outsides, 2 to 3 minutes.
3. Add the peppers and asparagus and cook until the vegetables are brightly colored and somewhat softened, about 1 minute. Stir the sauce and add it to the pan, stirring constantly until the chicken and vegetables are evenly glazed, about 2 minutes. Remove from heat and stir in the peanuts. Makes 4 servings.
Nutritional analysis for each serving: 298 calories, 12 g fat, 2 g saturated fat, 32 g protein, 16 g carbohydrates, 5 g fiber, 469 mg sodium
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GINGER-LIME STIR-FRIED SHRIMP AND SNOW PEAS
1 tablespoon cornstarch
2 tablespoons lower-sodium soy sauce
2 tablespoons lime juice
1 tablespoon honey
1 tablespoon canola oil
2 tablespoons minced ginger
3 cloves garlic, minced
8 ounces snow peas
1 1/2 pounds peeled shrimp
1. Dissolve the cornstarch in the soy sauce; stir in the lime juice and honey and set aside.
2. Heat the oil in a large, nonstick skillet over medium high. Add the ginger and garlic and cook, stirring, 30 seconds. Add the snow peas and cook, stirring, 1 minute. Add the shrimp and cook until no longer translucent on the outsides, about 2 minutes. Stir the lime juice mixture and add to the pan; cook, stirring, 2 minutes, until the sauce is thick and glossy and the shrimp are cooked through. Makes 4 servings.
Nutritional analysis for each serving: 235 calories, 4.4 g fat, 0 g saturated fat, 38 g protein, 13 g carbohydrates, 1 g fiber, 399 mg sodium
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BEEF-AND-BROCCOLI HOISIN STIR FRY
1 1/4 pounds sirloin, sliced thinly across the grain
1 tablespoon minced ginger
3 cloves garlic, minced
1 tablespoon cornstarch
1 tablespoon dry sherry
1 tablespoon lower-sodium soy sauce
1/4 cup lower-sodium chicken broth
1/4 cup hoisin sauce
1 teaspoon sugar
1 tablespoon canola oil
3 cups broccoli florets, cut into bite-size pieces
1. Combine the beef, ginger and garlic in a bowl; set aside.
2. Combine the cornstarch and sherry; stir until cornstarch is dissolved. Stir in the soy sauce, broth, hoisin and sugar.
3. Heat the oil in a large, nonstick skillet over medium high. Add the beef and cook until it is medium-rare, about 2 minutes. Add the broccoli; cook, stirring, until it is bright green and crisp-tender, about 4 minutes. Stir the sauce and add to the pan; cook, stirring, until it is thick and glossy and coats the beef and vegetables, 1 to 2 minutes. Makes 4 servings.
Nutritional analysis for each serving: 273 calories, 10 g fat, 2.5 g saturated fat, 30 g protein, 15 g carbohydrates, 2 g fiber, 456 mg sodium