healthy stir fries

Plenty of fiery black pepper gives this veg-packed stir-fry a welcome hit of heat. Serve with rice, noodles or just as is. 

Black pepper chicken and vegetable stir-fry 

olive oil

chicken thigh fillets,

aubergine,

spring onions,

courgette,

banana shallots, cut into 8 segments lengthwise

grams/1½oz fresh root ginger,

garlic cloves,

red chilli,

tsp black pepper

tbsp reduced-sodium soy sauce

dark brown sugar

tsp cornflour

basil leaves, roughly chopped

lime juice,

John Whaite cooks a quick and tasty chicken stirfry with black pepper and basil.

Black pepper chicken stirfry

A deliciously sweet and sticky sesame chicken stir fry that's quick and easy to make with only a few ingredients. Serve with freshly cooked brown rice.

Each serving (without the rice) provides 323 kcal, 29g protein, 16g carbohydrates (of which 14.5g sugars), 15g fat (of which 3g saturates), 4.5g fibre and 2.4g salt.

Sesame chicken stir-fry

tsp toasted sesame oil

Tenderstem broccoli, trimmed and halved

1½ tbsp runny honey

Chinese rice wine vinegar

tbsp dark soy sauce

chicken thighs, skin removed, boneless and cut into bite-sized pieces

1½ tsp sesame seeds, toasted (optional), to garnish

Treat your family or friends to a classic Chinese beef chow mein. Once you’ve marinated the steak and prepped the veg this sensational stir-fry is really quick to cook.

Each serving provides 545 kcal, 37g protein, 60g carbohydrates (of which 16g sugars), 15.5g fat (of which 3g saturates), 8.5g fibre and 2.5g salt.

Beef chow mein

450 grams/1lb rump steak,

tbsp cornflour

tbsp oyster sauce

beef stock

brown sugar

tsp sesame oil

tsp black pepper,

vegetable oil

garlic cloves, crushed

ginger,

carrots,

mangetout

egg noodles

beansprouts

tbsp sesame oil

spring onions, peeled and chopped

This is exactly like your favourite sweet and sour from the local down the road, but with fewer calories. Proves that a diet doesn’t have to be all about denial.

This meal without rice provides 288 kcal, 20g protein, 38g carbohydrate (of which 29g sugars), 7g fat (of which 1g saturates), 3g fibre and 0.1g salt per portion.

Healthy sweet and sour chicken

tbsp white wine vinegar

tbsp soft light brown sugar

tbsp tomato ketchup

½ tsp dried chilli flakes

boneless, skinless chicken breasts

sunflower oil

onion,

peppers, red, green, orange

x 225 grams/8 ounces can water chestnuts

grams/1 ounces piece fresh root

black pepper

A speedy, vegan stir-fry with aromatic spice and plenty of veg. Dr Rupy and the BOSH! team make a flavour-packed dinner that costs under £1 per portion.

Each serving provides 489 kcal, 14g protein, 81.5g carbohydrate (of which 13g sugars), 9g fat (of which 1.5g saturates), 11g fibre and 1.1g salt. 


Vegan Singapore noodles

grams/5½oz rice vermicelli noodles

olive oil,

onion, thinly sliced

½ red pepper, deseeded and thinly sliced

parsnip,

½ savoy cabbage, finely shredded

curry powder

chilli flakes

50 grams/1¾oz spring onions, thinly sliced

tbsp light soy sauce

A speedy, vegan stir-fry with aromatic spice and plenty of veg.

This stir-fry is packed with veg and vitamins, and plenty of protein too from the eggs and sesame seeds. To scale up this budget stir-fry just add extra veg. 

Each serving provides 286 kcal, 17g protein, 31g carbohydrates (of which 6g sugars), 8g fat (of which 2g saturates), 9g fibre and 0.7g salt.

Vegetable egg-fried rice

tsp rapeseed oil

spring onions, thinly sliced

red pepper, seeds removed and thinly sliced

garlic cloves, finely chopped

broccoli,

300 grams/10½oz freshly cooked basmati rice, cooled

175 grams/6 ounces frozen peas

eggs, lightly beaten

soy sauce

sesame seeds

sea salt and black pepper

This salmon noodle recipe is a great light meal that takes no time to cook. Hoisin is a sweet sauce made from soy bean paste and Chinese five spice, so it's really fragrant. 

Each serving provides 439 kcal, 32g protein, 32g carbohydrates (of which 7g sugars), 19g fat (of which 3.5g saturates), 4.5g fibre and 1.2g salt. 

Hoisin salmon noodles 

salmon fillets,

hoisin sauce

150 grams/5½oz cherry tomatoes, halved

soy sauce, to serve (optional)

Lean beef is rich in protein and a good source of iron. It's also delicious in a stir-fry with broccoli and sweetcorn. 

Each serving provides 310 kcal, 30g protein, 28g carbohydrate (of which 2.5g sugars), 7.5g fat (of which 3g saturates), 5.5g fibre and 1.9g salt.


Top 8 healthy stir fries recipes from across the web

The most viewed healthy stir fries recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine

Top Tags

Black pepper chicken and vegetable ...

Sesame chicken stir-fry

Beef chow mein

Healthy sweet and sour chicken

Vegan Singapore noodles

Vegetable egg-fried rice

Hoisin salmon noodles

Lighter stir-fried beef with brocco...

Top 8 healthy stir fries recipes from across the web

The most viewed healthy stir fries recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Black pepper chicken and vegetable ...

Sesame chicken stir-fry

Beef chow mein

Healthy sweet and sour chicken

Vegan Singapore noodles

Vegetable egg-fried rice

Hoisin salmon noodles

Lighter stir-fried beef with brocco...

The most viewed healthy stir fries recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine