One thing I really enjoy making is a simple vegetable stir fry. I know, sounds plain right? But I think it's easy to make, allows you to get in all the veggies you enjoy and can be fairly low in calories. Plus with the right seasonings and low-cal sauces they can be simply versatile and delicious! Adding a bit of chicken breast, shrimp or lean beef or pork can add some great protein and voila, you have a fast healthy meal!
The other night I had a bunch of peppers, fresh green beans (my favorite!) and some fingerling potatoes. Now, this is the first time I have ever put potatoes in a stir fry but I didn't have a starch (usually I'll pair stir fry with a whole grain rice such as Uncle Ben's 90 second rice in a bag!) and thought it might be a good substitute. After all, I do enjoy home fries or breakfast potatoes! I usually make my veggies with a soy, hoisin, teriyaki or other Asian theme...but today I wanted something a bit different and wanted to go with Italian...
- 1 cup fingerling potatoes sliced
- 2 large handfuls of fresh green beans, cleaned
- 1 belle pepper of your choice (I used a bit of red and orange)
- 1T chopped garlic
- 1tsp Italian seasoning
- 2T olive oil
- Dash of red pepper flakes for heat
- Salt and pepper, to taste
Heat a large nonstick pan over medium-high heat and add olive oil. Add diced potatoes and cook until lightly browned (about 3-5 minutes). Once browned add in peppers and beans and cook for about 1-2 minutes. Add in garlic and red pepper and mix well. Season with salt (I used Kosher salt) and pepper. Cook until veggies are crisp tender...maybe 3-5 minutes. I served this with a caesar salad and hard boiled egg for protein, but you can add grilled chicken or another meat/seafood to round it out! It was delicious and gave me that garlic-Italian-y taste that I wanted without having a filling meal of pasta (which I love too btw!). The peppers were sweet, potatoes crisp and beans just so yummy!
***Make this your own! There are so many veggies you can use and so many seasonings! I've used broccoli, baby corn, water chestnuts, onion, snap peas, carrots, etc. To add flavor you can use soy sauce, teriyaki, hoisin, ginger, wasabi, garlic, fresh herbs, balsamic vinegar, hot sauce, and so much more! Just be sure to watch all of the pre-bottled stir-fry sauces. They are delicious but if you go overboard they can really pack on the calories and sodium! Limit yourself to using just a couple of tablespoons and let the taste of the veggies really come through.
*From start to finish of this meal, from the chopping of the veggies to creating the salad and cooking the veggies it only took me about 20 minutes to make. So this dish was fast and easy, a great way to get your vitamins and fiber, and did I mention tasty?? ;) Share with me your stir-fry recipes! Show me your creativity!