Moms

For a healthy weekday supper, stir it up

Stir-frying is a smart shortcut to a healthy dinner. Fresh ingredients, some quick prep and a hot skillet or wok are all you need for a great meal in 20 minutes or less.

Shrimp and scallion stir-fry

Serves 4

1 tablespoon vegetable oil

1 pound large shrimp, peeled and deveined

2 garlic cloves, minced

1/2 teaspoon red-pepper flakes

2 bunches scallions, cut into 11/2-inch pieces

2 tablespoons fresh lemon juice

Coarse salt

Cooked rice, for serving

1. Heat a large skillet or wok over high until hot. Add oil and swirl to coat skillet.

2. Add shrimp and stir until almost entirely pink, about 1 minute to 2 minutes. Add garlic and red-pepper flakes and stir until fragrant, about 30 seconds.

3. Add scallions and stir until bright green, about 1 minute.

4. Add lemon juice and 2 tablespoons water. Cook, scraping up any browned bits from skillet, about 1 minute. Season with salt and serve over rice.

Nutritional information per serving (with 1/2 cup cooked white rice): 237 calories, 5 grams fat, 27 grams carbohydrates, 21 grams protein, 2 grams fiber and 19 percent of calories from fat.

Stir-fried noodles with eggplant and basil

Instead of eggplant, you can also use thinly sliced zucchini or shiitake mushrooms.

Serves 4

8 ounces lo mein noodles

2 tablespoons soy sauce

1 tablespoon toasted sesame oil

1 teaspoon light-brown sugar

4 teaspoons vegetable oil

1/2 pound Japanese or other small eggplant, halved lengthwise and sliced 1/4inch thick

5 scallions, white and green parts separated and thinly sliced

3 garlic cloves, minced

1/3 cup fresh basil leaves, torn, for serving

1. Cook noodles according to package instructions; drain noodles and rinse with cold water. In a small bowl, combine soy sauce, sesame oil and sugar, and stir until sugar dissolves.

2. Heat a large skillet or wok over high until hot. Add 3 teaspoons vegetable oil and swirl to coat skillet. Add eggplant and stir until golden on both sides, about 4 minutes total. Push eggplant to side of skillet and add 1 teaspoon oil. Add scallion whites and garlic and stir until fragrant, about 30 seconds. Add noodles and soy mixture and toss to combine all the ingredients. Serve topped with scallion greens and basil.

Nutritional information per serving: 313 calories, 9 grams fat, 50 grams carbohydrates, 9 grams protein, 4 grams fiber and 26 percent of calories from fat.

Green vegetable stir-fry

Cooking the vegetables in two batches ensures that they don't become watered down. To turn this into a healthy vegetarian main dish, add seared cubes of extra-firm tofu. Serve over rice.

Serves 4

2 medium leeks (white and light-green parts only), halved lengthwise and rinsed well

2 tablespoons vegetable oil

2 tablespoons minced peeled fresh ginger

2 garlic cloves, minced

1 head bok choy (3/4 pound), cored and cut into 1/2-inch pieces

2 cups snow peas, trimmed

3 celery stalks, sliced 1/2 inch thick

Coarse salt

1/4 cup low-sodium vegetable or chicken broth

1. Cut leeks into 2-inch pieces; separate layers. Heat a large skillet or wok over medium-high until hot. Add 1 tablespoon oil; swirl to coat skillet. Add half the ginger, half the garlic and half the leeks. Stir until leeks begin to soften, about 1 minute to 2 minutes.

2. Increase heat to high; add half the bok choy, half the snow peas and half the celery. Season with salt. Stir until vegetables begin to soften, about 2 minutes to 3 minutes. Add half the broth; toss until snow peas are bright green, about 1 minute. Transfer vegetables to a platter. Repeat with remaining ingredients.

Nutritional information per serving: 138 calories, 8 grams fat, 15 grams carbohydrates, 5 grams protein, 4 grams fiber and 52 percent of calories from fat.

Stir-fried turkey in lettuce wraps

You can substitute any ground meat -- pork, chicken or beef -- in this stir-fry. This dish can be served with thinly sliced scallions and shredded carrots on top and with lime wedges on the side. To serve the wraps as sandwiches, tuck them into a split, scooped-out baguette.

Serves 4

1/4 cup soy sauce

4 teaspoons fish sauce

4 teaspoons sugar

1 tablespoon vegetable oil

1 large shallot, finely chopped

2 tablespoons minced peeled fresh ginger

2 garlic cloves, minced

1 small jalapeño or serrano chile, seeded and finely chopped

1 pound ground turkey (93 percent lean)

2 large heads Bibb, Boston or iceberg lettuce, leaves separated

1. In a small bowl, combine soy sauce, fish sauce and sugar, and stir until sugar dissolves. Set sauce aside.

2. Heat a large skillet or wok over high until hot. Add oil and swirl to coat skillet. Add shallot, ginger, garlic and chile and stir until fragrant, about 30 seconds. Add turkey and cook, breaking up meat with a wooden spoon, until almost cooked through, about 5 minutes. Add half the sauce to skillet and stir until meat is cooked through, about 2 minutes. Serve in lettuce leaves with remaining sauce.

Nutritional information per serving: 246 calories, 11 grams fat, 14 grams carbohydrates, 26 grams protein, 1 gram fiber and 40 percent of calories from fat.

Everyday Food magazine offers quick, healthy solutions for everyday meals -- from the kitchens of Martha Stewart Living.

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