Low Calorie Stir Fry Sauce Recipe (2024)

FAQs

How many calories are in stir fry sauce? ›

Kikkoman Stir Fry Sauce (1 tbsp) contains 3g total carbs, 3g net carbs, 0g fat, 0.4g protein, and 20 calories.

Stir Fry Sauce Ingredients and Substitutions

Pure Maple Syrup – Make sure to get pure maple syrup, rather than the pancake maple syrup that has a lot of added ingredients and is much sweeter. The maple syrup adds a nice sweetness to the stir fry sauce. You could also use honey or even agave syrup if you like.

Stir-frying is a healthful cooking technique because you just add a small amount of fat. Some people skip the fat altogether and stir-fry in broth. I used canola oil because it's high in heart-healthy monounsaturated fat and it doesn't add a particular flavor.

Whisk the soy sauce, vinegar, sesame oil, garlic, ginger, sugar and red pepper flakes if using in a medium bowl until combined. Store in an airtight container in the refrigerator for up to 5 days.

Many stir-fry sauces are high in sodium. For example, many brands of soy sauce have around 1000 mg of sodium per tablespoon. A healthy diet should contain 1000-1500 mg of sodium per day and not exceed 2300 mg.

Stir-frying is a low-calorie cooking method that helps to retain the nutrients in the vegetables while also providing a delicious and flavourful meal. The key to making a healthy stir fry is to use fresh vegetables and lean proteins.

Coconut sugar

Coconut sugar is made from the sap of coconut trees. It's often marketed as a healthier sugar alternative, even though its nutrition profile is very similar to brown sugar ( 2 , 3 ). You can easily swap coconut sugar and brown sugar in a 1:1 ratio.

So, sweet foods taste sweeter with a splash of lemon or a bit of orange zest. Blend zest, juice, or both into sauces, dressings, baked goods, or drinks. Use any that you like (lemon, orange, grapefruit, lime, etc.), or combine them.

Mix 1 cup of granulated sugar with 1 tablespoon of molasses to mimic a cup of light brown sugar. Mix 1 cup of granulated sugar with 2 tablespoons of molasses to mimic a cup of dark brown sugar. If you don't have molasses on hand, you can combine white sugar with another liquid sweetener, like maple syrup or honey.

It is all about what you add to it. Straight vegetables do not have all of the nutrients that your body needs. If you have some source of protein, (meat or plant based) either separately or as part of your stir-fry, and some carbohydrates (rice or noodles) it is probably a pretty healthy diet.

What can I put in a stir-fry instead of meat? ›

Fresh ginger, chili and garlic will ALWAYS spice up whatever stir-fry you make. I like using a little bit of sesame oil. It adds a little extra something that gives a dish depth. Soy sauce is a good start but I always add: rice wine vinegar, fish sauce, sambal olek paste, sesame oil, ginger, garlic, and onion.

Food & Dining

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

Soy sauce (jiàng yóu, 酱油), the most common of Chinese sauces, sounds simple, and for the most part, it is.

So many different oils, the good news is you can stick with what you know – canola is great! The best oils for stir frys are the oils with the higher smoke points. These tend to be the “thinner” oils such as peanut, grapeseed or canola.

When using, you need 1 tablespoon of sauce per 1 serving of stir-fry. This is a rough estimate, so be sure to taste and adjust every time. You may want to add ¼ - ½ teaspoons of sugar per serving of stir-fry, depending on other ingredients and the flavour you're going for.

Stir fried beef and vegetables in soy sauce contains 151 calories per 162 g serving. This serving contains 6 g of fat, 18 g of protein and 6.9 g of carbohydrate. The latter is 4.2 g sugar and 1.5 g of dietary fiber, the rest is complex carbohydrate.

There are 20 calories in 1 tbsp (17 g) of Burman's Teriyaki Stir Fry Sauce. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet.