Integrative Nutrition Blog

3 Quick Stir-Fry Recipes For When You're Short On Time

November 1, 2017

Image via Shuttterstock.

There’s nothing quite as easy as throwing together a quick stir-fry, when you’re putting in those extra hours at the office or haven’t had time to make another trip to the grocery store.

The great news about stir-fry meals is that you can literally put anything in them and they’ll taste great. Plus, as long as you have a trusty wok, you’re good to go. 

And, most stir-fry recipes require few ingredients, like a lean protein and some veggies, for instance, so all you’ll need beyond that is a sauce or oil to tie it all together.

What’s more, they are super versatile. So, you can tailor your recipe to match various cuisines and flavor palates, such as an Asian stir-fry or a simple medley of vegetables.

Here are 3 deliciously simple recipes from food bloggers and dieticians. Get ready to drool. (And save these recipes.)

TERIYAKI CHICKEN STIR-FRY 
Think you can’t beat Chinese takeout? Think again. Not only is this recipe way healthier, but it’s also cheaper, as picking up takeout during the week can surely add up.
Thanks to carrots, broccoli, and peppers, it’s packed with vitamins and antioxidants, and food blogger Kelly Senyei of Just A Taste uses low sodium soy sauce and chicken stock to cut down on bloat and keep the heart healthy.
What’s more, she adds ginger, which can reduce inflammation in the body. No tummy troubles after this meal, which takes only 28 minutes to put together—bonus!

PINEAPPLE SNAP PEA 
Here’s a sweet stir-fry to keep on hand. Food blogger and dietician Elizabeth Shaw of Shaw’s Simple Swaps provides this citrusy, protein-packed recipe for a quick turnaround when you’re short on time at home. 
Thanks to snap peas and chopped nuts (like almonds or peanuts), it’s high in protein to keep you full and minimize any late-night snacking. And, the medley of spices—garlic, ginger, red pepper, black pepper, and onion—will kick your metabolism into gear and enhance the flavor profile. 
If you’re looking for a bit of meat or lean protein for more substance, she recommends adding tofu, chicken, or salmon. 

PAD THAI STIR-FRY WITH FISH 
A savory, slighty spicy Pad Thai that is gluten-free and actually good for you? Sign us up. 
Here, personal trainer and blogger at Suzlyfe, Susie Lemmer offers up a quick weeknight meal that’s ready in 20 minutes and is packed with flavor, protein, and healthy fats. 
She opts for soba or gluten free rice noodles for a healthy noodle alternative, as well as liquid aminos (though soy sauce is fine if you’re okay with gluten) for easy digestion.
As for protein, shelled edamame and fish fillets, like a whitefish, which works well with the flavors here, have that covered. 
And, take a few moments to garnish with peanuts, scallions, a drizzle of hot sauce and a squeeze of lime juice, and you’re ready to dig in.


What are your favorite ingredients to add to stir-fry dishes? Please leave your thoughts below!

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