Spicy Thai-Style No-Cook Stir-Fry

I absolutely love to make stir fries...They're a great way to get a complete meal and so easy to load up with veggies and make super healthy. Here is a Thai Style Stir Fry recipe from Hungry Girl for yall to try.

Spicy Thai-Style No-Cook Stir-Fry

PER SERVING (1/4th of recipe, about 1 1/2 cups): 165 calories, 3g fat, 440mg sodium, 14g carbs, 4g fiber, 7g sugars, 22g protein -- PointsPlus® value 4*

This dish is all stir and no fry! Just grab some precooked chicken from the market (or make use of those leftovers!), and you're on your way to delicious-ville...




Ingredients:
1/4 cup low-fat Thai peanut salad dressing or sauce (like the kind by Litehouse)
2 tbsp. seasoned rice vinegar
1/2 tsp. red pepper flakes
One 12-oz. bag (about 4 cups) broccoli cole slaw
10 oz. cooked and chopped skinless lean chicken breast
2 cups sugar snap peas, halved
1/4 cup chopped cilantro

Directions:
In a small bowl, combine salad dressing/sauce, rice vinegar, and red pepper flakes. Mix thoroughly and set aside.

In a large bowl, combine all remaining ingredients and mix well. Add dressing/sauce mixture and toss to coat. Cover and refrigerate until chilled, at least 15 minutes. If you just can't wait, go ahead and dig in!

MAKES 4 SERVINGS

Italian Style Stirfry

Got this recipe from my Weight Watchers leader back in Syracuse. It's an Italian spin on stirfry.

Italian-Style Stir-Fry

Makes 6 serving
Yields about 6 cups total

POINTS® value | 0 per serving

Ingredients

· 3 sprays cooking spray, olive oil-variety recommended

· 1 tsp olive oil

· 1 Tbsp fennel seeds

· 1/2 tsp crushed red pepper flakes

· 1/2 tsp salt

· 1 large Spanish onion, peeled, cut in half, thinly sliced

· 4 medium peppers, 1 each red, orange, yellow and green, thinly sliced

Instructions

· Coat a very large nonstick skillet (or wok) with cooking spray; heat over medium to medium-high heat. Add oil; heat until shimmering. Add fennel seeds and red pepper flakes; cook, stirring frequently, until fragrant, about 30 seconds to 1 minute. Add salt and onion; stir-fry for about 5 minutes. Add peppers; stir-fry until crisp-tender, about 5 minutes. Yields about 1 cup per serving.

Notes

· How to make it faster: Buy precut vegetables at your grocery store or a salad bar. Or use thawed frozen pepper and onion strips (could affect texture).

Use any color or variety of pepper. Add chopped tomatoes and/or a tablespoon of fresh basil or 2 teaspoons of rosemary instead of the fennel. Oregano and thyme are nice additions, too.

Terrific over pasta, as a topping for a sandwich, or served with pork, chicken or fish.

Mixed Greens Stir Fry

Here is another stir fry recipe from Weight Watchers

Mixed Greens Stir-Fry

Makes 6 serving
Yields about 3 cups total

POINTS® value | 0 per serving

Ingredients

· 3 sprays cooking spray, olive oil-variety recommended

· 1 1/2 tsp olive oil

· 3/4 lb baby spinach

· 3/4 lb baby arugula

· 1/2 tsp sea salt

· 1/4 tsp freshly ground black pepper, or more to taste

· 1/4 tsp sugar

· 1 Tbsp balsamic vinegar

Instructions

· Coat a large pot with cooking spray and place over medium-high heat; heat oil until shimmering. Add spinach and arugula; cook until just wilted, turning greens over with tongs from the bottom of the pot to the top, about 1 to 3 minutes. Sprinkle with salt, pepper, sugar and vinegar; stir and heat through, about 30 seconds. Yields about 1/2 cup per serving.

Notes

· How to make it faster: Use reduced-calorie Italian or vinaigrette dressing instead of salt, pepper and vinegar (could affect POINTS values).

Any combination of leafy greens will work: beet greens, Swiss chard, kale, collards, mustard greens, etc.

Japanese Style Stir Fry

This one was also sent to me from my old Weight Watchers leader in the collection of Stir Fry recipes.

Japanese-Style Stir-Fry

Makes 6 serving
Yields about 5 to 5 1/2 cups total

POINTS® value | 0 per serving

Ingredients

· 1 Tbsp fresh minced gingerroot

· 1 large minced garlic clove

· 1/2 Tbsp sugar

· 1 Tbsp mirin or sweet sherry

· 1 Tbsp rice vinegar

· 1 Tbsp low-sodium soy sauce

· 2 sprays cooking spray, canola-variety recommended

· 1 tsp sesame oil

· 4 cups broccoli florets

· 3 medium carrots, julienned

· 1 medium red pepper, cut into chunks

Instructions

· In a small bowl, combine ginger, garlic, sugar, mirin, vinegar and soy sauce; set aside

· Generously coat a large nonstick skillet (or wok) with cooking spray and place over medium-high heat; heat oil until shimmering. Add broccoli and carrots; stir-fry about 5 to 7 minutes. Add pepper; stir-fry for about 1 to 3 minutes more. Add sauce and heat through, about 30 seconds to 1 minute; serve immediately. Yields about 3/4 cup per serving.

Notes

· How to make it faster: Parboil the broccoli and carrots the night before to decrease the stir-fry time. Or use quicker-cooking vegetables such as spinach and matchstick carrots. You can even buy a bottled Japanese stir-fry or teriyaki sauce (could affect POINTS values).

Wonderful as side dish for flank steak, pork roast or miso-glazed fish.

Stir Fry: Jade Green Vegetables

Stir Fries are one of my favorite things to add to, or use as a meal. When done the right way and with just vegetables, you can have a delicious side dish added to your meal with minimal fat and calories additions. When tossed with chicken or meat, it makes a delicious meal paired with brown rice for some whole grain good measure. My old Weight Watchers leader send me an email full of different tasty stir fry recipes that will put a tasty spin on vegetables.


Jade Green Vegetables

Makes 6 servings
Yields 3 cups total

POINTS® value | 0 per serving

Ingredients

· 1/2 cup any type of broth, chicken recommended

· 1 Tbsp low-sodium soy sauce

· 1/2 Tbsp sugar

· 2 sprays cooking spray, canola-variety recommended

· 1 1/2 tsp peanut oil

· 1/2 tsp salt

· 3 thin slices of fresh ginger

· 1/2 lb uncooked string beans, trimmed, cut into bite-size pieces

· 1/2 lb asparagus, trimmed, cut into bite-size pieces

· 1 cup scallions, finely sliced

Instructions

· In a small bowl, combine broth, soy sauce and sugar; set aside.

· Generously coat a large nonstick skillet (or wok) with cooking spray; heat over medium-high heat. Add oil, salt and ginger; stir to combine. Heat until oil begins to shimmer and ginger becomes fragrant, about 1 minute. Add string beans; stir-fry about 1 to 1 1/2 minutes. Add asparagus; stir-fry until vegetables are crisp-tender, about 1 to 1 1/2 minutes. Add scallions and broth mixture; toss to coat. Heat through, about 30 seconds to 1 minute; serve immediately. Yields about 1/2 cup per serving.

Notes

· How to make it faster: Mix the sauce the night before, buy precut vegetables from a salad bar or buy bottled stir-fry sauce instead (could affect POINTS values).

Great over brown rice or served with steamed shrimp or shredded chicken.

Simple Stir Fried Vegetables

This recipes is from Weight Watchers Weekly for the week of February 28-March 6 2010.

Stir-Fried Vegetables

POINTS® Value: 1
Servings: 4
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy

This colorful blend of vegetables gets traditional Asian flavor from sesame oil and soy sauce. Add baby corn and water chestnuts for even more texture and flavors

Ingredients
1 spray(s) cooking spray
2 tsp sesame oil
2 medium garlic clove(s), minced
2 cup(s) sugar snap peas, or pea pods, trimmed
2 cup(s) carrot(s), sliced thinly on a diagonal
2 medium scallion(s), chopped
1 1/2 Tbsp low-sodium soy sauce
2 Tbsp cilantro, fresh, chopped (optional)

Instructions
Coat a wok or large nonstick skillet with cooking spray and set over medium-high heat; add oil and heat. Add garlic and stir-fry 1 minute. Add sugar snap peas, carrots and scallions; stir-fry 3 minutes, stirring constantly.

Add soy sauce and cook until vegetables are crisp-tender, about 1 minute. Remove from heat and stir in cilantro. Yields about 1/2 cup per serving.
Notes
*The addition of 1 cup each of baby corn and water chestnuts changes the recipe to a POINTS value of 2 per serving.