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Nutrition

Healthy Recipes #23 – Stir Fry

Last week we gave you two simple dessert recipe ideas  Strawberry nutmeg pancakes as well as Apple & pear crumble 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:

  • Hokkien noodle stir-fry
  • Tofu stir-fry

Healthy option 1

Hokkien noodle stir-fry

Ingredients

  • Spray olive oil
  • 1/4 cup onion, finely sliced
  • 200g skinned chicken pieces
  • 2 cups hokkien noodles
  • 1 cup baby bok choy, shredded
  • 1/4 cup baby corn
  • 1/4 cup capsicum, sliced
  • 2 tablespoons kecap manis
  • 1 tablespoon sweet chilli sauce
  • 1 tablespoon coriander, finely chopped

Method

  1. Heat a wok to medium heat and add a little spray oil
  2. Add onion and chicken and cook until chicken is golden brown
  3. Add the noodles and cook for a minute, then add all the vegetables
  4. Mis the sauce ingredients in a small bowl and pour over the noodles
  5. Stir through for 30 seconds
  6. Top with coriander
  7. Serve immediately

Serves 2

Nutritional Info

Energy (kJ)  Р1549
Protein – 28g
Fat Total – 11.1g
Fat Saturated – 2.5g
Carbohydrate – 37.2g
Sugars – 0g
Fibre – 3.3g

Healthy option 2

Tofu stir-fry

Ingredients

  • Spray olive oil
  • 200g fried tofu squares
  • 1/4 cup oyster mushrooms
  • 1/4 cup enoki mushrooms
  • 1/2 cup snow peas

Method

  1. Heat a wok to a medium heat and sprail with a little olive oil
  2. Place the tofu squares in the wok and until until golden brown
  3. Remove from wok and set aside
  4. Spray a little olive oil into the wok and add the mushrooms and snowpeas
  5. Stir-fry for three minutes
  6. Remove the mushrooms and snowpeas, place around the tofu and serve

Serves 2

Nutritional Info

Energy – 536 kJ
Protein – 10.8g
Fat Total – 6.8g
Fat Saturated – 0.9g
Carbohydrate – 4.3g
Sugars – 0g
Fibre – 2.9g

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

MaxNRG Personal Training
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0403 741 278
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