Categories
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

MaxNRG Personal Training
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC

Categories
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)  – 1549
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
16 Sherbourne Road, Gladstone Park VIC 3043
0403 741 278
view our local listing for more info >>

Personal Training Melbourne | Mobile Personal Trainers in Melb, VIC