Stir-Fry Recipes Under 300 Calories

Make the most of lean protein and fresh vegetables with these fast and easy stir-fry suppers.

  • Superfast Stir-Fries
    By: Jaime Harder, R.D

    Superfast Stir-Fries

    Few recipes are faster and easier to prepare than stir-fries. This quick-cooking method makes the most of lean proteins and lots of fresh vegetables, retaining both flavor and crispy texture. Because stir-frying is fast, it's best to have the ingredients prepped prior to cooking. The following recipes are both simple to create and healthy to enjoy.  At under 300 calories per serving, stir-frying may just become your new favorite cooking technique.

  • Steak, Shiitake, and Bok Choy Stir-Fry
    By: Jaime Harder, R.D, Randy Mayor

    Steak, Shiitake, and Bok Choy Stir-Fry

    Use lean cuts of beef such as flank steak to cut back on extra fat and calories without sacrificing flavor. Shiitake mushrooms also add a meaty taste without adding fat, while bok choy, a Chinese variety of cabbage, is an excellent source of vitamin C. Serve over brown rice for a meal that's packed with flavor and fiber.
  • Stir-Fried Ginger Shrimp
    By: Jaime Harder, R.D, Photo: Randy Mayor; Styling: Cindy Barr

    Stir-Fried Ginger Shrimp

    Shrimp is rich in nutrients such as selenium, vitamin D, and vitamin B12 and is also low in calories. If fresh shrimp isn't an option for you, try the widely available pre-cooked and frozen varieties for a meal that cooks in minutes.
  • Beef and Broccoli Stir-fry
    By: Jaime Harder, R.D

    Beef and Broccoli Stir-fry

    Lean flank steak and low-sodium soy sauce cut back on extra calories and sodium without sacrificing flavor. The broccoli adds an extra punch of vitamin C.
  • Pork and Stir-Fried Vegetables with Spicy Asian Sauce
    By: Jaime Harder, R.D

    Pork and Stir-Fried Vegetables with Spicy Asian Sauce

    Who can resist the combination of spicy, salty and sweet? This dish is the best of all three. Use whatever vegetables you have on hand–peppers, water chestnuts, snap peas, shredded carrots–to add crunch and extra nutrients.
  • Garlic Turkey-Broccoli Stir-Fry
    By: Jaime Harder, R.D, Photo: Oxmoor House

    Garlic Turkey-Broccoli Stir-Fry

    Turkey tenderloin is a lean and flavorful protein choice that pairs well with the antioxidant-rich broccoli and red bell peppers. Water chestnuts add a terrific crunch.
  • Scallop and Sugar Snap Pea Stir-Fry
    By: Jaime Harder, R.D, James Carrier

    Scallop and Sugar Snap Pea Stir-Fry

    Scallops are a slightly sweet variety of shellfish and a good source of vitamin B12 and omega-3 fatty acids - both of which contribute to heart health. They're in season from October through March; however, frozen scallops are available at most supermarkets year-round.
  • Stir-fried Eggplant and Tofu
    By: Jaime Harder, R.D, Photo: Annabelle Breakey; Styling: Dan Becker

    Stir-fried Eggplant and Tofu

    For this stir-fry dish, be sure to use low-sodium soy sauce and serve over brown rice for a hearty vegetarian meal that's bursting with flavor and nutrients.
  • Pork and Peanut Stir-Fry
    By: Jaime Harder, R.D

    Pork and Peanut Stir-Fry

    Sure to become a family favorite, this dish cooks in a flash and is perfect for busy nights when you're crunched for time. Try adding bell pepper strips or snow peas for extra fiber, nutrients and flavor.
  • Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa
    By: Jaime Harder, R.D, Randy Mayor; Lydia DeGaris-Pursell

    Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

    Dark sesame oil adds depth of flavor to this vegetarian meal while quinoa contributes both protein and fiber.
  • Thai-Style Stir-Fried Chicken
    By: Jaime Harder, R.D, Randy Mayor

    Thai-Style Stir-Fried Chicken

    Packed with veggies and delicious flavors like coconut, lime and curry, this meal is a cinch to prepare and will surely become a family favorite. And at only 271 calories per serving, there's no better reason for staying in and enjoying a meal at home.

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