South Beach Low Fat Stir Fry Sauce Recipes

TASTY LOW-FAT STIR-FRY SAUCE

Tasty Low-Fat Stir-Fry Sauce image

Make and share this Tasty Low-Fat Stir-Fry Sauce recipe from Food.com.

Provided by English_Rose

Categories Sauces

Time 10m

Yield 4 serving(s)

Number Of Ingredients 4

Ingredients

1/4 cup oyster sauce
1/4 cup low-sodium low-fat chicken broth
2 teaspoons honey
1 tablespoon low sodium soy sauce

Steps:

Mix up your sauce ingredients
Add it to the stir-fry for the last minute of cooking.

Nutrition Facts : Calories 22.3, Fat 0.1, Sodium 651.9, Carbohydrate 5.2, Fiber 0.1, Sugar 2.9, Protein 0.5

HEATHER'S STIR-FRY SAUCE

Heather's Stir-Fry Sauce image

My SIL is a newlywed, and she's turning into quite a good cook -- we have even started sharing recipes. This is HER stir fry sauce, and I love its basic goodness. You can add ingredients (I'll add a few spoonfuls of black bean sauce sometimes, for example) or change them around (I often use brown sugar instead of white, and sometimes I use rice wine vinegar instead of the white). I keep losing the piece of paper I have this scribbled on, so it's time to bring it to Zaar!

Provided by Lennie

Categories Sauces

Time 7m

Yield 4 serving(s)

Number Of Ingredients 5

Ingredients

4 teaspoons cornstarch
2/3 cup water (or chicken or beef broth, if desired)
3 tablespoons soy sauce
1 tablespoon vinegar
2 teaspoons sugar

Steps:

Whisk all ingredients together until smooth.
Add to stir fry just at the end, stirring well into the dish and let sauce come to a bubble.
Let simmer until sauce has thickened, then serve.

Nutrition Facts : Calories 27.1, Sodium 755.6, Carbohydrate 5.3, Fiber 0.1, Sugar 2.3, Protein 1.4

GINGER BEEF STIR-FRY (LOW FAT)

Ginger Beef Stir-Fry (Low Fat) image

When you crave steak butnot the high fat and calories that go with it, try this stir-fry. Lean beef and crispy spring vegetables make up a full-flavor dinner you can toss together in minutes.

Provided by Crafty Lady 13

Categories Meat

Time 30m

Yield 4 serving(s)

Number Of Ingredients 12

Ingredients

8 ounces beef top round steak
1/2 cup reduced-sodium beef broth
3 tablespoons reduced sodium soy sauce
2 1/2 teaspoons cornstarch
1 teaspoon sugar
1 teaspoon grated fresh ginger
nonstick cooking spray
1 1/2 lbs fresh asparagus spears, trimmed or 3 cups small broccoli florets
1/2 cup sliced fresh mushrooms
4 green onions, bias-sliced into 2-inch lengths
1 tablespoon cooking oil
2 cups hot cooked rice

Steps:

Partially freeze beef for easier slicing. Trim fat from beef. Thinly slice beef across the grain into bite-size strips. Set aside. If using asparagus, cut asparagus into 2-inch pieces. Set aside.
In a small bowl stir together the beef broth, soy sauce, cornstarch, sugar, and ginger; set aside.
Lightly coat an unheated wok or large skillet with nonstick cooking spray. Preheat over medium-high heat. Add asparagus or broccoli, mushrooms and green onions. Stir-fry for 3 to 4 minutes or until vegetables are crisp-tender. Remove from wok or skillet.
Carefully add the oil to wok or skillet. Add beef; stir-fry for 2 to 3 minutes or until brown. Push the beef from center of work or skillet. Stir sauce. Add sauce to center of wok or skillet. Cook and stir until thickened and bubbly.
Return vegetables to wok or skillet. Stir all ingredients together to coat with sauce; heat through. Serve immediately over hot cooked rice.

MY STIR "FRY" (LOW FAT, LOW SODIUM)

My Stir

Not authentic! but does have an Asian flavor. I love stir fries but wanted something that works with my eating plan. Though I am still experimenting with this, here is my current version. It does not make extra sauce but is somewhat dry, because I don't eat it with rice. I lightly steam the veggies (sometimes I add chicken) in water or broth and then give them a very quick fry in a small amount of oil. The veggies are only suggestions - use what you like. If you are not concerned with sodium content, feel free to add more soy and/or peanut sauce.

Provided by coconutty

Categories One Dish Meal

Time 20m

Yield 1-2 serving(s)

Number Of Ingredients 15

Ingredients

1 1/2 cups broccoli florets
1 small carrot, thinly sliced on the diagonal
1 large button mushroom, quartered and thinly sliced
15 -20 snow pea pods, strings removed
1/8 large white onion, sliced
2 garlic cloves, peeled and minced
1 knob ginger, about 1 inch long, peeled and minced
3 -4 ounces chicken tenders, cut into bite-size pieces (easiest when partially frozen) (optional)
4 tablespoons water or 4 tablespoons chicken broth
2 -3 teaspoons dark sesame oil
2 teaspoons low sodium soy sauce
1 teaspoon bottled thai peanut sauce (I like San J brand)
fresh ground black pepper
cayenne pepper (optional)
2 tablespoons cashew pieces, roasted, unsalted (optional)

Steps:

Strip the tough membranes off the broccoli and thinly slice the florets (I use the stalks also).
Have all ingredients cut and ready to go.
Use a large skillet with a tight-fitting lid.
Add water or broth to the skillet, raise heat to high. Once the liquid starts boiling, lower heat and steam the veggies and chicken (if using), for about 3-4 minutes, depending on degree of crispness or tenderness desired.
Uncover to make sure that liquid has evaporated.
Add oil, soy sauce and peanut sauce; fry quickly for about a minute.
Season to taste with black and/or cayenne pepper.
If you are adding cashews and want them very crunchy, sprinkle them on top just before serving. If you want them slightly tenderized, add them earlier so as to briefly cook them.
Enjoy!
NOTE: If your snow pea pods are very young and tender, you may want to add them a couple of minutes after beginning cooking.

Nutrition Facts : Calories 157.4, Fat 9.6, SaturatedFat 1.4, Sodium 420.4, Carbohydrate 15.9, Fiber 2.1, Sugar 3.7, Protein 5.5

SOUTH BEACH LOW FAT STIR FRY SAUCE

South Beach Low Fat Stir Fry Sauce image

You got to eat veggies, so I found this recipe somewhere on the internet. It's really good, even if you are not on a diet!

Provided by Chill

Categories Vegetable

Time 5m

Yield 4 serving(s)

Number Of Ingredients 5

Ingredients

1/2 cup soy sauce
1/2 cup rice wine vinegar
2 teaspoons Splenda sugar substitute
2 -3 drops sesame oil
1 dash garlic powder

Steps:

Mix all ingredients together and voila you have a great stir fry sauce!

Nutrition Facts : Calories 40.5, Fat 1.9, SaturatedFat 0.3, Sodium 2011.1, Carbohydrate 2.7, Fiber 0.3, Sugar 1.1, Protein 3.8

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