3 Simple stir-fry dinner recipes

CHICKEN AND VEGETABLE STIR-FRY

1 tablespoon brown sugar

2 tablespoons lower-sodium soy sauce

2 teaspoons fish sauce

2 teaspoons rice vinegar

¼ teaspoon Asian chili paste (or to taste)

½ teaspoon cornstarch

2 tablespoons canola oil, divided

1 pound boneless chicken breasts, cut into 1-inch dice

½ red onion, chopped

10 ounces zucchini, cut into 1-inch dice

10 ounces yellow squash, cut into 1-inch dice

1 red bell pepper, cut into 1-inch dice

2 cups fresh bean sprouts

1. Stir together brown sugar, soy sauce, fish sauce, vinegar, chili paste and cornstarch in a small bowl; set aside.

2. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium-high; add the chicken and cook, stirring occasionally, until cooked through, about 4 minutes. Transfer to a plate.

3. Heat the remaining 1 tablespoon oil in the skillet over medium-high; add the onion and cook, stirring, 1 minute. Add the zucchini, yellow squash and red pepper, and cook until just tender, about 4 minutes. Lower the heat to medium, add the sauce and chicken and cook, stirring, until the sauce is thickened and the chicken warmed through, 1-2 minutes. Stir in the sprouts and serve immediately.

Makes 4 servings.

Nutritional analysis per serving: 264 calories, 27 g protein, 17 g carbohydrates, 3 g fiber, 10 g fat, 1 g saturated fat, 560 mg sodium

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ORANGE BEEF AND BROCCOLI

1 tablespoon lower-sodium soy sauce

¼ cup lower-sodium chicken broth

1 tablespoon rice vinegar

2 teaspoons cornstarch

1 tablespoons canola oil

1 pound top round, cut into ¼-inch strips

1 tablespoon minced ginger

4 cups broccoli florets

2 teaspoons orange zest

¼ cup orange juice

1. Stir together the soy sauce, chicken broth, rice vinegar and cornstarch in a bowl; set aside.

2. Heat the oil in a large, nonstick skillet over medium-high; add the beef and ginger and cook, stirring, until it just loses its pink color, about 2 minutes. Transfer to a plate.

3. Add the broccoli to the skillet and cook until it is just crisp-tender, about 5 minutes. Add the sauce and cook 30 seconds; add the orange zest and juice and cook until it is thick and glossy, about 1 to 2 minutes longer. Stir the beef back in and cook until warmed through, about 1 minute. Add salt to taste and serve immediately.

Makes 4 servings.

Nutritional analysis per serving: 183 calories, 27 g protein, 9 g carbohydrates, 2 g fiber, 7 g fat, 2 g saturated fat, 237 mg sodium

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SWEET-AND-SPICY SHRIMP AND SUGAR SNAP STIR-FRY

¼ cup lower-sodium chicken broth

1 tablespoon rice vinegar

2 tablespoons lower-sodium soy sauce

1 tablespoon honey

2 teaspoons cornstarch

1 pound peeled shrimp

½ teaspoon Asian chili paste (or to taste)

2 tablespoons canola oil, divided

12 ounces sugar snap peas

1. Stir together the broth, rice vinegar, soy sauce, honey and cornstarch in a bowl. Set aside.

2. Toss the shrimp with the chili paste.

3. Heat 1 tablespoon of the oil in a large, nonstick pan over medium high. Add the shrimp and cook until no longer translucent, about 2 minutes on each side. Transfer to a plate.

4. Heat the remaining 1 tablespoon oil in the skillet; add the sugar snap peas and cook, stirring, until bright green, about 2 minutes. Add the sauce mixture and the shrimp to the skillet; cook, stirring, until the sauce is thick and glossy, about 1 to 2 minutes. Serve immediately.

Makes 4 servings.

Nutritional analysis per serving: 210 calories, 18 g protein, 15 g carbohydrates, 2 g fiber, 8 g fat, 1 g saturated fat, 905 mg sodium