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Nutrition

Healthy Recipe # 25 – Stir-fry

Last week we gave you two simple salad recipe ideas  Chickpea, fennel and onion salad as well as Lite caesar salad and now this weeks focus is our tasty stir-fry ideas.

We at MaxNRG Personal Training aim to provide you with weekly breakfast, lunch, dinner and the occasional dessert recipe idea that will not only revive your taste buds but take you a step closer to reaching a leaner, healthier you!

This weeks two healthy Stir-fry options are:

  • Seafood noodle stir-fry
  • Thai beef stir-fry

Healthy option 1

Seafood noodle stir-fry

Ingredients

  • 2 cups rice vermicelli
  • Spray olive oil
  • 6 prawns
  • 6 scallops
  • 1/4 cup red capsicum
  • 1/4 cup carrot, sliced
  • 1/4 cup bean shoots
  • 2 tablespoon coriander, chopped
  • 1 tablespoon tahini
  • Juice of 1 lemon

Method

  1. Cook the noodles according to the packet instructions and place under cold water. Set aside
  2. Heat a wok to medium heat and spray with a little olive oil
  3. Add the prawns and cook both sides until golden brown
  4. Add the scallops and cook both sides for one minute each
  5. Remove prawns and scallops and set aside
  6. Spray the wok with a little more olive oil, add the capiscum, carrot and bean shoots and cook for three minutes
  7. Place vegetables, prawns and scallops over the noodles and top with corriander
  8. Mix the lemon juice and tahini until smooth
  9. Drizzle a small amount over the top the dish and serve

Serves 2

Nutritional Info

Kilojoules – 1576
Protein – 21.3g
Fat Total – 10g
Fat Saturated – 1.2g
Carbohydrate – 48g
Sugars – g
Fibre – 3g

Healthy option 2

Thai beef stir-fry

Ingredients

  • Spray olive oil
  • 1/4 cup red onion, finely sliced
  • 1 tablespoon garlic, crushed
  • 1 tablespoon ginger, grated
  • 200g lean beef strips
  • 1 red chilli, finely sliced
  • 1/2 cup spring onions
  • 1/4 cup red capsicum, finely sliced
  • 1/4 cup vegetable stock
  • 1 tablespoon soy sauce
  • 2 tablespoon coriander, finely shredded
  • 2 cups white or brown rice, cook

Method

  1. Heat a wok to medium heat and spray with a little olive oil
  2. Add the onion, garlic, ginger, and beef strips and stirfry until golden brown
  3. Add the chilli, spring onions and capsicum and cook for two minutes
  4. Add the vegetable stock and soy sauce and cook for a furthur 30 seconds
  5. Top with coriander and serve over rice

Serves 8

Nutritional Info

Energy – 1610 kJ
Protein – 27.3g
Fat Total – 4.9g
Fat Saturated – 1.8g
Carbohydrate – 55.6g
Sugars – g
Fibre – 2.3g

To view more of our simple and healthy recipe ideas please visit our Nutrition Page

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