Healthy Stir Fry with Courgetti

Healthy Stir Fry with Courgetti
March 22, 2016 megsri8
healthy stir fry recipe 1

 How to Make a Healthy Stir Fry?

healthy stir fry recipe 1

Chinese food and stir fry does not immediately conjure up as something healthy in your mind. It is usually something you order when you are a craving for something a little oily and salty. Stir fries however are one of the quickest and easiest meals to make and it is usually my go-to meal on a busy day. So how do you combine this idea of a quick dinner recipe with the added bonus of it being healthy? I have a couple of methods up my sleeve to make a healthy stir fry!

I first load it with vegetables. You can also add boneless chicken slices or prawns to up the protein amount, but usually I find veggies the easiest option. Next I make an easy vegan stir fry sauce recipe which is sugar free and has less salt. I then use less oil and choose toasted sesame oil which is a healthier oil option. Finally I serve it with courgetti noodles making it an amazing plant based, grain free delicious paleo dinner as well.

The Healthy Vegan Stir Fry Sauce

healthy stir fry 2

This vegan Asian stir fry sauce recipe is made with basic store cupboard ingredients with the addition of a few different ingredients. I add pineapple juice to this sauce to provide a plant based sugar free option to this stir fry sauce. Most Chinese sauces especially the shop bought ones have a high amount of sugar in it. If you check the various chilli and bean sauces etc in your house you will realize that sugar is an ingredient. To get the balance of flavours to ensure its a tasty as the one in your favourite Chinese restaurants but without compromising on health and well being, I have used pineapple juice as a substitute!

I have also added a small amount of crushed Sichuan peppercorns to give the amazing numbing heat of Szechuan food. This is optional but I feel it really adds to the flavour of the sauce and gives an alternating heat to the palate. If you have never experienced this numbing sensation of Sichuan peppercorns, you must give it a try! I bough mine online from this shop. A little goes a long way and its an amazing flavour addition to your homemade Chinese food.

How do you Make Courgetti?

healthy stir fry 4

healthy stir fry 5

I came across these wonder noodles after I picked up the Hemsley + Hemsley cookbook. This recipe book is a life changer and I have made many a delicious meals and juices from this book. Courgetti or Zoodles are noodles made from a Courgette or Zucchini. You can use it as noodles or pasta substitute. You will need a spiralizer which is the easiest and quickest way to make these noodles. I found a cheap and cute one on Amazon which is small and takes very little space. It is almost like a vegetable sharpener! If you cannot get your hands on a spiralizer then you can also use a vegetable peeler to make wider noodles, only this is a little time consuming.

Since  courgette has a high water content, cooking these noodles can release a lot of water and make it limp and unappetizing. The trick to ensure you have some crunch in your courgetti and not a soggy mess is to place the raw noodles in individual serving bowls or sharing platter, pour over the piping hot sauce, leave covered for 2 minutes and then serve immediately. The heat and steam from the sauce is sufficient to soften the courgetti but still ensuring texture and crunch.

healthy stir fry 6

Do give this easy and healthy stir fry sauce recipe a try and make a healthier choice instead of ordering from your nearest Chinese takeaway! With a host of plant based ingredients and flavours this recipe is guaranteed to make you feel happy and healthy!

Please do add your comments or review the recipe below and if you post photographs of your version on Instagram then don’t forget the hashtag #meghnas and #meghanskitchen! I would love to be a part of your healthy eating journey!

Print Recipe
Healthy chinese stir fry
healthy stir fry recipe 1
Course Main Dish
Cuisine Asian
Prep Time 20 minutes
Cook Time minutes
Servings
Ingredients
The vegetables
For the sauce
Course Main Dish
Cuisine Asian
Prep Time 20 minutes
Cook Time minutes
Servings
Ingredients
The vegetables
For the sauce
healthy stir fry recipe 1
Instructions
  1. Dice all the vegetables in slightly big chunks including the pineapple. Using a spiralizer make the courgette into noodles or use a vegetable peeler to make the noodles. This may take more time. Set aside.
  2. Combine all the ingredients mentioned under the sauce except the cornflour. Set aside. Combine the cornflour with 2 Tbsp of water and make it into a smooth paste and set aside.
  3. Heat a wok or pan to high heat and add the sesame oil. Quickly add all the vegetables and fry for 4-5 minutes till the vegetables become mildly brown.
  4. Pour the combine sauce ingredients over the vegetables and toss to ensure all the vegetables are covered with the sauce. Fry for another 5 minutes.
  5. Reduce the heat and add the cornflour paste to the mixture as well as 1 cup of water. Stir well to prevent the paste from sticking to the base of the pan. Add the pineapple pieces at this time and cook for another 5 minutes.
  6. Check the consistency. If it is too thick then add some more water and if it is too watery then let it cook for another 5 minutes. If you are happy with the consistency remove from heat and check if seasoning is fine.
  7. Add the garnish of toasted cashew pieces and chopped coriander leaves and stir through.
  8. Place the raw courgetti in individual serving bowls and pour the steaming hot vegetable stir fry over it and serve immediately. Alternatively heap the courgetti into a sharing bowl and pour the stir fried vegetables over the entire amount and then serve immediately.
  9. The heat and steam from the stir fry will automatically soften the courgetti but leave a crunchy texture at the same time. Enjoy when it is hot!
Share this Recipe
Powered by WP Ultimate Recipe

0 Comments

Hi! Thanks of stopping by!