Looking for something new and exciting for lunch or dinner? Stir-fry should be at the top of your list.
It’s easy to cook, tasty as hell, and can be customized to fit just about any dietary needs.
Start with the classics and then work your way into some of the more unique flavor profiles like the Chinese Pork and Green Bean Stir-Fry, with ground pork mixed with fresh ginger, red chili, and garlic.
You can even give the wok a break and simmer some Slow Cooker Cashew Beef & Broccoli by layering chuck roast, broccoli, carrots, cashews, and sauce in the slow cooker for a leisurely meal.
Enjoy!
The national dish of the Philippines, adobo, is named for the marinade of vinegar and soy sauce. In this quick version, those elements are turned into a stir-fry sauce. That means instead of slow-roasting the steak all day long, you can get dinner on the table in about a half hour.
Once you give this steak stir fry with okra a try, you’ll definitely add it to your regular meal rotation.
534
Calories46 g
Protein56 g
Carbs12 g
Fat1 cup Jasmine rice
6 cloves garlic
2 oz. (about 3/4 cup) okra
1 bunch fresh cilantro
1 carrot
1 small piece fresh ginger
1 red bell pepper, diced
1 jalapeno, minced
1 yellow onion
10 oz. flank steak, trimmed of fat
2 Tbsp. black vinegar
1 Tbsp. soy sauce
2 bay leaves
1 tsp. black peppercorns
Get the RecipeMaking a spicy stir-fry doesn’t mean you need to stock up on chili sauces and spice blends at an Asian grocery store. If you have a jalapeno or other fresh pepper, simply dice it up and toss it in the pan with the garlic and onions.
For a milder spice, be sure to remove the seeds, but you can leave them in if you prefer to feel the heat.
252
Calories26 g
Protein15 g
Carbs10 g
FatStir Fry:
1 Tbsp. extra-virgin olive oil
4 cloves garlic, minced
8 jalapeno slices, chopped
Salt and freshly ground black pepper to taste
2 chicken breasts (about 6 oz. each), sliced
1 medium yellow onion
1 red bell pepper, sliced
Fresh parsley, for garnish
Sauce:
1 Tbsp. pure honey
1 Tbsp. fish sauce
1 Tbsp. orange marmalade
1/2 Tbsp. coconut sugar
1 Tbsp. water
Get the RecipeTo enjoy this classic stir-fry combo of beef and broccoli, you don’t need a wok. Rather than getting everything ready on the stove immediately before eating, this beef and broccoli dinner comes together in a Crock Pot.
You don’t even have to brown the chuck roast. Simply slice it up, and lay it in the slow cooker. Pour sauce over the top, and put the lid on it. The veggies and cashews are added a half hour before serving – just enough time to get your rice ready too.
565
Calories38 g
Protein35 g
Carbs31 g
Fat1 lb. boneless beef chuck roast, sliced into thin strips
1 cup beef broth
1/2 cup low-sodium soy sauce
1/3 cup dark brown sugar
1 Tbsp. sesame oil
3 cloves garlic, minced
2 Tbsp. cornstarch
3 cups frozen broccoli florets
1 cup cashews
1 cup frozen carrots
Get the RecipeOnce you pay for the salmon fillets, you’re probably not feeling too keen on filling up the cart with a long list of other gourmet ingredients to make a single meal. Luckily you can whip up this generous dinner for two with only four ingredients (not including salt and pepper).
Swing through the produce section for green beans and a lemon, grab a pound of fresh wild salmon, and then all you need is butter.
443
Calories46 g
Protein10 g
Carbs26 g
Fat2 Tbsp. butter
1 lb. salmon, cut into bite-sized pieces
8 oz. fresh green beans
1/2 lemon, sliced
Salt and freshly ground black pepper to taste
Get the RecipePork roasted with pineapples is a great comfort food for anyone who loves savory-sweet combinations. But how can you get that flavor without slow cooking?
In about a half hour, you can make this pork stir-fry. Of course, if you’re not used to cutting up a whole pineapple, the prep time is going to take a little longer. Dice it up ahead of time, and the fresh pineapple will keep in the fridge for about three days when stored in an air-tight container.
437
Calories46 g
Protein33 g
Carbs13 g
Fat1 1/2 lbs. pork tenderloin, cut into chunks
1 big bell pepper, chopped
1 onion, chopped
20 oz. pineapple, cut into chunks
1/4 cup coconut aminos
1/4 cup fresh pineapple juice
1 knob of ginger, minced
2 cloves garlic, minced
1 Tbsp. tapioca starch (optional)
Cooking oil
Sea salt and freshly ground black pepper
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowThrowing a bunch of delicious ingredients into a pan is a convenient way to feed a lot of people. Yet, stir-frying is just as great of a method when you just need to feed yourself and don’t want to leftovers.
Most stir fry recipes can be scaled down to serve one, and more importantly, it’s easier to carry out the steps for a one-person meal when it’s made in a skillet versus a stockpot or casserole dish.
349
Calories39 g
Protein24 g
Carbs10 g
Fat1 Tbsp. soy sauce
2 tsp. apple cider vinegar
1 clove garlic, minced
1/2 tsp. granulated sugar
1/4 lb. beef top sirloin steak, sliced into 1/4” thick strips
1/4 cup broccoli florets
1/4 cup cauliflower florets
1/2 tsp. vegetable oil
1/4 cup diced bell pepper
1/4 cup diced cabbage
1/4 cup sliced water chestnuts
2 green onions, sliced
3 Tbsp. beef broth
1 tsp. cornstarch
Get the RecipeTurn plain ground turkey into a flavorful dinner with a stir-fry.
As a naturally lean meat, the turkey soaks up all the other flavors in the pan. So even if you don’t love it in a burger or sausage, ground turkey tastes different with this stir fry sauce of tamari, chili garlic, and fish sauce.
The fresh herb topping will also help transform the lean turkey into a new dinner. Any mixture of mint, cilantro, and basil will work.
376
Calories43 g
Protein2 g
Carbs25 g
Fat1 lb. ground turkey
1 Tbsp. extra-virgin olive oil
2 tsp. sesame oil
1 Tbsp. tamari sauce
1 Tbsp. chili garlic sauce (sambal olek)
1 tsp. fish sauce
Handful of chopped fresh mint
Handful of chopped fresh cilantro
Handful of chopped fresh basil
1 tsp. toasted sesame seeds (optional garnish)
Get the RecipeBottled teriyaki sauces can be loaded with sugar, even in the form of high-fructose corn syrup. One teriyaki ready-made meal can have 10 grams of sugar for every 200 calories – the same as some cheesecakes.
By making this teriyaki stir fry from scratch, you can add a touch of brown sugar or honey for flavor, yet rest easy knowing there’s only 6 grams of added sugar per serving.
369
Calories36 g
Protein21 g
Carbs15 g
Fat1/2 cup low-sodium soy sauce
3 Tbsp. brown sugar
1 Tbsp. cornstarch
1 Tbsp. fresh ginger, minced
3 cloves garlic, minced
1/4 tsp. crushed red pepper flakes (or more to taste)
1 lb. boneless skinless chicken breasts, thinly sliced
2 Tbsp. sesame oil
1 yellow onion, sliced
1 cup shredded carrots
1 lb. stir fry vegetable mix
Get the RecipeAlthough shrimp tends to be quick to cook no matter what method you choose, the convenience doesn’t always turn out a plump and juicy result. This shrimp stir-fry takes about a half hour from start to finish, and after that short time, you’ll end up with a unique stir-fry.
The bulk of this dinner is a ginger citrus shrimp with orange and lime juice. You can use your favorite stir fry veggies like broccoli or green beans, but if possible, get zucchini for its mildly sweet flavor and soft texture.
208
Calories24 g
Protein10 g
Carbs8 g
Fat3/4 lb. large shrimp, peeled and deveined
1 large zucchini, sliced 1/4” thick
4 tsp. canola oil, divided
1 Tbsp. minced fresh ginger
2 cloves garlic, minced
Pinch of red chili flakes
1/2 cup low-sodium chicken broth
2 Tbsp. lime juice
2 Tbsp. orange juice
1 tsp. rice vinegar
2 Tbsp. white miso
1 tsp. sesame oil
1 tsp. agave nectar
Get the RecipeWhen you cook with kimchi, you don’t have to worry about gathering a long list of ingredients. The kimchi adds complex flavor that makes a great base to build a fried rice dish around.
Instead of using soy sauce and fish sauce to make this Korean stir fry, tossing in some kimchi means you can focus on the other prep work instead of whisking together a sauce. In this recipe, bacon and mushrooms come together for a savory stir fry full of umami.
672
Calories27 g
Protein72 g
Carbs29 g
Fat1 cup kimchi, chopped small
5.3 oz. bacon, cut into pieces
1 package (7 oz.) enoki mushrooms, washed and stems removed
3 1/2 cups steamed white rice
4 eggs, cooked sunny side-up
1/2 tsp. minced garlic
1/4 cup kimchi juice
1 Tbsp. sesame oil
1 Tbsp. cooking oil
1 Tbsp. toasted sesame seeds (optional garnish)
1/2 green onion, thinly sliced (optional garnish)
Get the RecipeEven though stir-fry is supposed to be an easy meal, it can start to seem like more work when you add new ingredients or make a complex sauce. Sometimes all you have energy for is tossing some common ingredients in a pan, adding basic pantry staples to make a sauce, and eating a hearty dinner.
For this recipe, you can use leftover turkey breast or ground turkey depending on what’s convenient.
279
Calories26 g
Protein10 g
Carbs16 g
Fat2 Tbsp. extra-virgin olive oil, divided
1 lb. fresh green beans, stems removed
1/4 tsp. salt
1 lb. lean ground turkey
1 clove garlic, minced
1 tsp. chili paste
1 cup chicken broth
1 Tbsp. soy sauce
1 Tbsp. rice wine vinegar
1 tsp. cornstarch
Get the RecipeIf you’re lucky enough to have some fresh clams in your kitchen, you’re likely considering using a big stockpot to cook them clam bake-style. But you can stir fry shellfish for a faster way to get them on your dinner plate.
The high heat of the wok helps the clams to steam inside their shells. That way you’ll retain more nutrients too as boiling food can draw the vitamins and minerals into the water, which are then wasted when you pour that cooking liquid down the drain.
202
Calories22 g
Protein8 g
Carbs9 g
Fat1 1/2 lbs. Manila clams
2 cloves garlic, minced
1” fresh ginger, peeled and sliced
1 1/2 fresh red chilies, deseeded and minced
2 scallions, cut into 2” pieces
1 tsp. soy sauce
1 tsp. oyster sauce
1 tsp. granulated sugar
1 tsp. rice wine
1/4 tsp. sesame oil
2 Tbsp. cooking oil
Get the RecipeThis recipe comes from the James Beard award-winning cookbook Stir-Frying to the Sky’s Edge: The Ultimate Guide to Mastery by Grace Young, which also has instructions to make Hong Kong-style mango ginger chicken and stir-fried salmon with wine.
However, the origin of this dish is Malaysia, and it was perfected by Mei Chau, owner/chef of Aux Epices restaurant in NYC. And as this shrimp stir fry shows, her restaurant is aptly named for her expertise in using spices like turmeric, which not only tastes good but has incredible benefits like acting as a natural anti-inflammatory.
254
Calories46 g
Protein10 g
Carbs5 g
Fat2 small dried red chilies (or 1/2 tsp. red pepper flakes)
1 lb. large shrimp
9 fresh curry leaves (or 1 Tbsp. chopped fresh dill)
1/4 tsp. ground turmeric
1/8 tsp. freshly ground black pepper
1/2 tsp. granulated sugar
2 Tbsp. peanut or vegetable oil
1 Tbsp. chopped garlic
1 Tbsp. chopped shallots
1/2 tsp. salt
Get the RecipeStir-Frying to the Sky's Edge: The Ultimate Guide to Mastery
By Grace Young
An awesome coconut curry doesn’t have to use the entire can of full-fat coconut milk. You’ll need less than a quarter cup to make these noodles. And aside from that, this vegetarian noodle stir-fry only contains fat from the oil required to cook it.
This a great make-ahead lunch because it travels well, and the noodles and tofu can be enjoyed warm or cold.
302
Calories12 g
Protein29 g
Carbs17 g
FatNoodles:
8 oz. rice noodles
1 Tbsp. sesame oil
1/3 cup sliced red onions
1 Tbsp. chopped lemongrass
1 cup thinly sliced red cabbage
1 large carrot, peeled and cut into sticks
3 Tbsp. light coconut milk
1 Tbsp. red curry paste
1/2 Tbsp. low-sodium tamari (or soy sauce)
Salt to taste
Tofu:
1 package (14 oz.) extra-firm tofu
1 Tbsp. sesame oil
2 Tbsp. low-sodium tamari (or soy sauce)
1 Tbsp. coconut aminos
1 Tbsp. agave syrup (or sweetener of choice)
1 Tbsp. cornstarch
3 Tbsp. water
Get the RecipeGround pork might have you thinking sausage, but in this stir-fry recipe it’s cooked up with fresh ginger, red chili, and garlic for a completely different flavor profile.
This is a great cheap meal, and if you have these ingredients around for other recipes, you can sneak away with enough to make this single-serving stir-fry. Although this stir-fry recipe is made for one, it can be scaled up to make as many servings as you need.
312
Calories28 g
Protein12 g
Carbs18 g
Fat1/2 tsp. minced garlic
1/3 red chili pepper, deseeded and minced
1 tsp. minced ginger
1/2 Tbsp. sesame oil
1/4 lb. extra-lean ground pork
1 green onion, thinly sliced
1/2 Tbsp. brown sugar
1/2 Tbsp. soy sauce
1/2 Tbsp. oyster sauce
1/3 cup green beans, trimmed and cut into 1” pieces, lightly steamed
1 Tbsp. roasted peanuts, chopped
1 Tbsp. fresh basil, shredded
Get the RecipeWith an orange stir-fry sauce, you’d expect the star of this dish to be chicken – but it’s actually chickpeas.
This combo will have you rethinking what a veggie stir fry can be. The sauce has all the goodness and natural health benefits of fresh orange, honey, and ginger. Then it has a nutrient-dense mix of bell pepper, green beans, and chickpeas.
248
Calories8 g
Protein41 g
Carbs6 g
FatSauce:
3/4 cup freshly squeezed orange juice
2 Tbsp. pure honey
2 Tbsp. soy sauce
1 tsp. freshly grated ginger
1 Tbsp. cornstarch
Zest of 1 orange
Stir Fry:
1 1/2 Tbsp. toasted sesame oil, divided
1 can (15 oz.) chickpeas, rinsed and drained
1/2 red onion, coarsely chopped
3 cloves garlic, minced
1 large red bell pepper, sliced into thin strips
8 oz. fresh green beans, trimmed and cut into 2” pieces
1 green onion, sliced for garnish
1 Tbsp. toasted sesame seeds, for garnish
Get the RecipeIndian cuisine is best known for a vast array of curries; however, those tend to take a lot of patience. When you’re craving curry but need to make dinner in a hurry, remember this Indian stir fry.
Jalfrezi is packed full of vegetables, and you can add in any mild-flavored produce you have in fridge. The ingredients lists for Indian recipes can get intimidating because of the number of spices, but keep in mind they take the place of the sauce here.
246
Calories4 g
Protein11 g
Carbs21 g
Fat3/4 cup bell pepper slices
1/2 cup carrot sticks (or green beans)
1/2 cup cauliflower florets
3/4 cup sliced onions
1/2 cup sliced paneer cheese (or tofu)
1 cup diced tomatoes
Fresh ginger to taste
1 tsp. cumin seeds
1 tsp. onion seeds (or sesame seeds)
2 Tbsp. paprika
Salt to taste
1 tsp. garam masala
1 Tbsp. white vinegar
Fresh mint leaves
3 Tbsp. oil, divided
Get the RecipeNot only is Asian takeout full of fat and MSG, but the options tend to be limited. Kung pao chicken and pad Thai are delicious but not every day, and repeating any meal all the time will probably mean you’re missing complete nutrition.
Learn to stir-fry at home, and you can start venturing into new flavor combos and integrate wholesome foods like shrimp, eggs, and bean sprouts. That’s what you’ll find in this Malaysian dish called char kway teow, which simply translates to “fried flat noodles.”
418
Calories22 g
Protein37 g
Carbs20 g
Fat1/4 cup oil
2 cloves garlic, minced
1 Tbsp. chili paste (or more to taste)
2 Chinese sausages, sliced into rounds
1/2 lb. shrimp, peeled and deveined
1 lb. rice noodles
1/4 cup soy sauce
1 Tbsp. brown sugar
2 large eggs, beaten
1 cup mung bean sprouts
3 scallions, chopped
Get the RecipeNormally wilted greens are more of a side dish, but in this stir-fry, the sauce makes the bok choy delicious enough to have with brown rice for a light lunch. A kind of cabbage, bok choy is a great source of plant protein – over 10 grams per 100 calories.
If you don’t have any Chinese cabbage, however, you can also use this recipe with collard greens or sturdy kale.
88
Calories3 g
Protein6 g
Carbs5 g
Fat1 lb. bok choy
1/4 cup chicken broth (or water)
2 tsp. soy sauce
1/4 tsp. cornstarch
1 Tbsp. peanut or canola oil
3 cloves garlic, minced
1 slice fresh ginger, minced
Salt to taste
1/4 tsp. granulated sugar
1 tsp. sesame seeds
Get the RecipeMake your favorite weeknight stir-fry even faster to cook by keeping a homemade sauce on hand. It’ll take the guesswork out of choosing a recipe – just pick up whatever’s freshest at the store, or use the ingredients you have stashed in the fridge.
This sauce will go with chicken, pork, beef, or tofu. It’ll also enhance any veggies, such as snap peas, asparagus, and cauliflower. Once you whisk everything together to make this stir fry sauce, it will keep in the fridge for at least two months.
Use about two teaspoons per serving, or try it as a marinade for meat.
15
Calories1 g
Protein2 g
Carbs1 g
Fat1 cup soy sauce
1 Tbsp. + 1 tsp. granulated sugar
2 Tbsp. + 2 tsp. sesame oil
1/2 cup rice wine (or sherry)
1/2 cup oyster sauce
2 tsp. freshly ground black pepper
1/2 cup + 2 Tbsp. cornstarch
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
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Imagine eating delicious, filling meals every day...never feeling starved or stuffed...having great energy levels and workouts...and watching your body respond exactly as you desire, dropping fat or adding muscle each and every week.
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You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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