Few recipes are faster and easier to prepare than stir-fries. This quick-cooking method makes the most of lean proteins and lots of fresh vegetables, retaining both flavor and crispy texture. Because stir-frying is fast, it's best to have the ingredients prepped prior to cooking. The following recipes are both simple to create and healthy to enjoy and at under 300 calories per serving, stir-frying may just become your new favorite cooking technique.

Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

Dark sesame oil adds depth of flavor to this vegetarian meal while quinoa contributes both protein and fiber. 

Nutritional Information

Amount per serving

                                Calories: 273

                                Calories from fat: 29%

                                Fat: 8.8g

                                Saturated fat: 1.2g

                                Monounsaturated fat: 2.9g

                                Polyunsaturated fat: 3.8g

                                Protein: 11.9g

                                Carbohydrate: 38.7g

                                Fiber: 8.2g

                                Cholesterol: 0.0mg

                                Iron: 6.1mg

                                Sodium: 435mg

                                Calcium: 96mg

Ingredients

                                    Dressing:

                                    2 tablespoons rice vinegar

                                    2 tablespoons low-sodium soy sauce

                                    2 teaspoons dark sesame oil

                                    Dash of crushed red pepper

                                    Stir-fry:

                                    1 1/2 cups water

                                    1 1/2 cups uncooked quinoa

                                    1 tablespoon dark sesame oil

                                    1 cup chopped onion

                                    2 garlic cloves, minced

                                    2 cups red bell pepper strips

                                    2 cups sliced mushrooms

                                    2 cups (1-inch) sliced asparagus (about 1 pound)

                                    1/2 teaspoon salt

                                    1 (12.3-ounce) package reduced-fat firm tofu, drained and cubed

                                    2 tablespoons sesame seeds

Preparation

To prepare dressing, combine first 4 ingredients in a small bowl; stir with a whisk. Set aside.

To prepare stir-fry, bring water to a boil in a small saucepan. Stir in the quinoa; cover, reduce heat, and simmer 10 minutes. Remove from heat. Let stand, covered, 10 minutes; fluff with a fork.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add onion and garlic, and stir-fry 5 minutes. Add the bell pepper, mushrooms, asparagus, salt, and tofu; stir-fry 3 minutes. Stir in dressing. Serve over quinoa, and sprinkle with sesame seeds.

Steak, Shiitake, and Bok Choy Stir-Fry

Use lean cuts of beef such as flank steak to cut back on extra fat and calories without sacrificing flavor. Shitake mushrooms also add a meaty taste without adding fat, while bok choy, a Chinese variety of cabbage, is an excellent source of vitamin C. Serve over brown rice for a meal that's packed with flavor and fiber.

Yield: 4 servings (serving size: about 1 1/2 cups)

 Nutritional Information

Amount per serving

                         Calories: 270

                                Calories from fat: 30%

                                Fat: 9g

                                Saturated fat: 3.1g

                                Monounsaturated fat: 3.2g

                                Polyunsaturated fat: 1g

                                Protein: 28.6g

                                Carbohydrate: 16.9g

                                Fiber: 3.4g

                                Cholesterol: 45mg

                                Iron: 4.5mg

                                Sodium: 706mg

                                Calcium: 244mg

Ingredients

                                    2 tablespoons grated fresh ginger

                                    1 tablespoon minced fresh garlic

                                    3 tablespoons low-sodium soy sauce

                                    4 teaspoons cornstarch, divided

                                    1 teaspoon toasted sesame oil

                                    1/2 teaspoon crushed red pepper

                                    1 pound flank steak, trimmed and thinly sliced

                                    Cooking spray

                                    2 cups thinly sliced shiitake mushrooms (about 1/2 pound)

                                    1 cup thinly vertically sliced onion

                                    1 cup red bell pepper strips

                                    4 cups sliced bok choy (about 1 medium head)

                                    1 cup less-sodium beef broth

Preparation

                            Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.

                            Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.

                            Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.

            Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.

Stir-Fried Ginger Shrimp

Shrimp is rich in nutrients such as selenium, vitamin D, and vitamin B12 and is also low in calories. If fresh shrimp isn't an option for you, try the widely available pre-cooked and frozen varieties for a meal that cooks in minutes.

Nutritional Information

Amount per serving

                                Calories: 192

                                Calories from fat: 31%

                                Fat: 6.7g

                                Saturated fat: 0.8g

                                Monounsaturated fat: 2.9g

                                Polyunsaturated fat: 2.3g

                                Protein: 23.8g

                                Carbohydrate: 7.2g

                                Fiber: 0.8g

                                Cholesterol: 172mg

                                Iron: 3mg

                                Sodium: 594mg

                                Calcium: 82mg

Ingredients

                          1 pound medium shrimp, peeled and deveined

                                    1 teaspoon chopped peeled fresh ginger

                                    1/2 teaspoon salt

                                    Dash of white pepper

                                    1/2 cup water

                                    1 tablespoon mirin (sweet rice wine)

                                    2 teaspoons low-sodium soy sauce

                                    1 1/2 teaspoons cornstarch

                                    1 teaspoon sugar

                                    1 teaspoon dark sesame oil

                                    1/2 teaspoon chile paste with garlic (such as sambal oelek)

                                    1 tablespoon canola oil, divided

                                    1 cup thinly vertically sliced onion

                                    4 garlic cloves, minced

                                    1 cup diagonally cut celery

Preparation
 1. Place shrimp in a medium bowl. Sprinkle with ginger, salt, and pepper; toss well. Let stand 5 minutes.

    2. Combine 1/2 cup water and next 6 ingredients (through chile paste) in a small bowl, stirring with a whisk.

    3. Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; stir-fry 2 minutes. Remove shrimp mixture from pan; set aside. Wipe pan dry with a paper towel. Heat remaining 2 teaspoons canola oil in pan over medium-high heat. Add onion and garlic; stir-fry 1 minute. Add celery; stir-fry 1 minute. Return shrimp mixture to pan; stir-fry 1 minute or until shrimp are done.

  4. Add water mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve immediately

Garlic Turkey-Broccoli Stir-Fry

Turkey tenderloin is a lean and flavorful protein choice that pairs well with the antioxidant rich broccoli and red bell pepper. The addition of water chestnuts gives a terrific crunch.

If you can't find turkey tenderloin, use turkey cutlets or Butterball's fresh turkey breast for stir-fry, which is already cut into strips.

Recipe Time

Cook Time: 8 Minutes 
Prep Time: 6 Minutes

Nutritional Information

Amount per serving

                                Calories: 262

                                Calories from fat: 38%

                                Fat: 11g

                                Saturated fat: 2.6g

                                Monounsaturated fat: 4.1g

                                Polyunsaturated fat: 3g

                                Protein: 27.6g

                                Carbohydrate: 13.1g

                                Fiber: 3.7g

                                Cholesterol: 74mg

                                Iron: 12.3mg

                                Sodium: 651mg

                                Calcium: 43mg

Ingredients

                                    2 teaspoons sesame oil, divided

                                    1 (1-pound) turkey tenderloin, cut into thin strips

                                    1 cup fat-free, less-sodium chicken broth

                                    4 garlic cloves, minced

                                    1 1/2 tablespoons cornstarch

                                    1/4 teaspoon crushed red pepper

                                    1/4 teaspoon salt

                                    1 red bell pepper, cut into thin strips

                                    2 cups fresh broccoli florets

                                    1 (8-ounce) can sliced water chestnuts, drained

                                    2 tablespoons low-sodium soy sauce

Preparation

Place a large nonstick skillet over medium-high heat until hot. Add 1 teaspoon sesame oil to pan, and tilt to coat evenly. Add turkey, and stir-fry 5 minutes or until turkey is no longer pink in center. Remove turkey, and set aside.

Combine broth and next 4 ingredients in a small bowl; stir until cornstarch dissolves. Set aside.

Add remaining 1 teaspoon oil to pan; add pepper strips and broccoli; stir-fry 1 minute. Add water chestnuts, and stir-fry 30 seconds. Increase heat to high. Stir broth mixture, and add to pan with soy sauce, turkey, and any accumulated juices. Bring to a boil; cook 1 to 2 minutes or until slightly thickened.

                                   

Stir-fried Eggplant and Tofu

Be sure to use low-sodium soy sauce to keep sodium to a minimum, and serve over brown rice for a hearty vegetarian meal that's bursting with flavor and nutrients.

Recipe Time Total: 25 Minutes

Nutritional Information

Amount per serving

                                Calories: 263

                                Calories from fat: 55%

                                Protein: 14g

                                Fat: 16g

                                Saturated fat: 2.4g

                                Carbohydrate: 21g

                                Fiber: 3.3g

                                Sodium: 1170mg

                                Cholesterol: 0.0mg

Ingredients

                                    3 tablespoons vegetable oil

                                    1 package (18 oz.) firm tofu, drained, cut into 1 1/2- by 2-in. chunks

                                    2 garlic cloves, minced

                                    1 pound eggplant, cut into 1- by 3-in. strips

                                    1 small red or green bell pepper, cut into 1-in. pieces

                                    1/3 cup reduced-sodium soy sauce

                                    2 tablespoons sugar

                                    2 tablespoons oyster sauce

                                    1/4 cup fresh basil leaves

Preparation

1. Heat oil in a large nonstick frying pan over high heat, add tofu, and gently cook, turning tofu occasionally, until browned slightly, about 5 minutes. Use a slotted spoon to transfer tofu to a plate.

2. Cook garlic, eggplant, and bell pepper in pan until softened, stirring occasionally, 8 to 10 minutes. Add soy sauce, sugar, and oyster sauce and cook until heated through, another 2 minutes. Return tofu to pan and gently stir to coat. Remove from heat and stir in basil leaves. Serve over rice.

                Note: Nutritional analysis is per serving.