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Old 07-07-2012, 10:49 AM   #1
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Favorite DD Stir Frys

I am looking for your favorite Stir Fry Recipes. I like lots of veggies but need some recipes that have protein also to hold me over on my Down Days. I know there are lots of recipes out there, I have seen so many over the past few months, but I thought a compilation of Stir Fry type recipes would be helpful for us all as a resource, especially for the Newbies looking to survive those first few DDs.
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Old 07-07-2012, 11:16 AM   #2
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I made a lovely stir fry a couple of days ago: courgette ribbons, spring onion, sliced green chilli, king prawns and halved cherry tomatoes. A little soy sauce and a little sweet chilli sauce. Low calories and nice and spicy so you really feel like you've had a good meal.
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Old 07-07-2012, 11:34 AM   #3
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What are courgette ribbons?
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Old 07-07-2012, 11:46 AM   #4
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courgette=zucchini

Idk how Vikki does it, but I make "ribbons" by using a vegetable peeler to make long strips.

Last edited by piratejenny; 07-07-2012 at 11:47 AM..
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Old 07-07-2012, 11:47 AM   #5
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I just googled...LOL I wondered too!
courgette is zucchini....in the UK
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Old 07-07-2012, 12:43 PM   #6
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Ha sorry I should have explained, it's the same as zucchini. I just use a vegetable peeler too. We can't easily get shiritake noodles here in the uk so they make a good low calorie substitute.
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Old 07-07-2012, 01:07 PM   #7
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My favourite DD stir fry is:-

150g shrimps/prawns
75g cauliflower (previously steamed)
75g shredded cabbage
100g mushrooms

use 10 sprays of Pam/Fry Light in a wok and add the ingredients above. Once they are cooked through add 1 tblsp soy sauce, give it a thorough mix and then add 2 beaten eggs. Continue cooking until the eggs mix is done.

Approx. 315 calories

When i get my delivery of shiratake noodles i'll add them at the last minute.

Last edited by FairyWren; 07-07-2012 at 01:08 PM..
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Old 07-07-2012, 03:45 PM   #8
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Whatever you choose as far as protein and veggies can be more than doubled for no extra calories by adding in miracle noodles/rice.

I like a tiny bit of chopped up steak (calories vary depending on type), 3 tbsp egg beaters (25c) all chopped up, 1 pack miracal noodles/rice (0c), 1/2 tsp sesame oil (20c) and and Briggs Aminos (0c) or Soy sause.

It's like beef fried rice. You can add chopped onions and any veggies you like.

Now, it's more than I care to eat on DDs, but in the beginning it was the BEST!
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Old 07-07-2012, 04:10 PM   #9
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My fave, which I am eating right now as it turns out, is cheesy chicken bacon & cabbage stir-fry.

1. Fry up 3 slices low sodium center cut bacon. (60 cal)
2. Remove from pan & add 2 cups shredded cabbage to fry. (33)
3. Season as you like...I use dried minced onion and Mrs. Dash onion/herb mix.
4. Add 1 serving of pregrilled chicken, chopped, along with the bacon which you've chopped, too. (90)
5. Add 1 Tbls shaker Parmesan cheese. (20)
6. Remove stir fry to serving bowl and top with 1 weighed ounce of shredded Colby jack cheese. (I nuke the bowl for 30 sec to melt the cheese on top.) (110)

Total: 313 calories.

Sometimes I tweak by only adding half the chicken if I need it to be lower calories. This is a typical DD dinner for me, as I like to eat pretty sparingly throughout the day and have a bigger dinner. Yum. O.
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Old 07-07-2012, 04:29 PM   #10
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Originally Posted by Carly View Post
Whatever you choose as far as protein and veggies can be more than doubled for no extra calories by adding in miracle noodles/rice.

I like a tiny bit of chopped up steak (calories vary depending on type), 3 tbsp egg beaters (25c) all chopped up, 1 pack miracal noodles/rice (0c), 1/2 tsp sesame oil (20c) and and Briggs Aminos (0c) or Soy sause.

It's like beef fried rice. You can add chopped onions and any veggies you like.

Now, it's more than I care to eat on DDs, but in the beginning it was the BEST!
Just a word about the shiratake noodles...the ones I get at my local grocery store have tofu in them-they are not just konnyaku. Anyway, a whole package of those is 40 calories. Just be sure to check the label of whatever shiratake you get, as tofu versions won't be calorie free.

Come to think of it, I haven't had these in quite a while. I may have to pick up a couple of bag the next time I go shopping.
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Old 07-07-2012, 06:34 PM   #11
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I order mine from netrition= zero everything (fiber in a bag)
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Old 07-07-2012, 07:13 PM   #12
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Sorry, Carly, I wasn't really directing that at you, LOL! I figure you know how many calories are in yours. I was really directing it at others who might want to use your "bulking up" trick but haven't had shiritake noodles before and don't know that all shiritake are not created equal.

Unfortunately, I can't get the "fiber only" variety locally. Maybe I'll get a bag the next time I order from Netrition. Now that I'm thinking of it, I may be running a little low on some of my fave DaVinci flavors...maybe it's time to think about placing an order...

Last edited by Mommie22boys; 07-07-2012 at 07:14 PM..
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Old 07-07-2012, 07:31 PM   #13
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No, I didn't take it that way. Just wanted everyone to know that netrition had the totally zero miracle noodles.
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Old 07-07-2012, 08:26 PM   #14
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Thanks for the yummy recipes. I got 2 bags of the noodles at Sprouts. They are still in my fridge. They looked, uh... I need to go find the threads about the best way to fix them. I'm afraid to try it.

Oh, and they are the tofu ones. I don't want to order a whole bunch from online until I know if I can stomach them.
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Old 07-08-2012, 03:38 AM   #15
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Quote:
Originally Posted by Mommie22boys View Post
Just a word about the shiratake noodles...the ones I get at my local grocery store have tofu in them-they are not just konnyaku. Anyway, a whole package of those is 40 calories. Just be sure to check the label of whatever shiratake you get, as tofu versions won't be calorie free.
Thanks for the advice on that - i won't know what mine contain until i receive the order - i'll be sure to look at the ingredients when they arrive - they are impossible to buy in the shops where i live (a small remote island!) so i had to "buy blind" which i don't really like to do with foodstuffs
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Old 07-08-2012, 01:56 PM   #16
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Maybe not traditional stirfry but I LOVE this dish
Chicken Sausage Skillet- about 200 calories

1/2 Chicken sausage 70 cals(sams club italian variety w/ no fillers-very large so 1/2 is plenty)
1/2 small/med potato 70 cals
1/2 small onion 20 cals
1/4 green pepper 20cals
few TBSP corn (for color) 20 cals
Dice potato and onion very thin and cook in covered frypan w/ small amount of water until tender.spray pan and add sausage rounds,corn,and pepper cook additional 3-5 m.Season w/ garlic,salt,pepper
I serve it w/ cottage cheese
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Old 07-08-2012, 03:06 PM   #17
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Kim, anything skillet really is what I am looking for...I like fast, one pan recipes for my DD's. I don't like to think about food a whole bunch on those DDs, and I like cold snacks usually here in the summer, but I do like a hot meal now and then for dinner on my DD's to mix things up. Thanks for this recipe!
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Old 07-08-2012, 04:47 PM   #18
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Thanks for the yummy recipes. I got 2 bags of the noodles at Sprouts. They are still in my fridge. They looked, uh... I need to go find the threads about the best way to fix them. I'm afraid to try it.

Oh, and they are the tofu ones. I don't want to order a whole bunch from online until I know if I can stomach them.
Rinse. Rinse. Rinse. Then I microwave or pan-fry to dry them out a little bit. Then they're ready to use. Don't be put off by the funky smell...they don't taste how they smell.
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Old 07-08-2012, 05:00 PM   #19
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How long should I microwave the shiritaki noodles for, don't want to make them tough. Thanks. Going to give them a try this week. Can we microwave the miracle rice too to dry it out before using it??
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Old 07-08-2012, 08:25 PM   #20
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I dry mine is a dry skillet. Haven't tried the microwave. The skillet works great.
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Old 07-08-2012, 09:08 PM   #21
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Here's what I do-- it's not fancy, but it's filling and tastes so good, I give it to my DH who is LC but not JUDDD.

1 bag of coleslaw or broccoli slaw-- this is the small bag so I count it as 100 cal (about 1/4 the bag is 25 cal per the back)
a spritz of olive oil from my spritzer, or PAM or something like that
some green onion if you have it
soy sauce
some sort of chili paste (mine is garlic chili paste), or sriacha, or even regular frank's hot sauce
salt and pepper to taste
protein is up to you.

I stir-fry the veggie part for a few minutes, till it wilts, and even gets a bit brown.
I add the chili paste, salt, pepper, green onions, and a bit of the soy sauce
I add the meat-- I'm usually using pre-cooked chicken, but it could be beef, pork... I weigh it out first, according to how many calories I want to be eating.

I count the veggie part at about 100 cals, and then the meat is what it is-- and I might even add some rinsed shiritaki noodles (a whole pack of mine is 40 cal).

I make this at least 1x a week... my other DDs are usually just meat and salad, but this is nice if you want something warm (and hot, depending how much hot sauce you use!)

S.
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Old 07-09-2012, 04:15 AM   #22
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How long should I microwave the shiritaki noodles for, don't want to make them tough. Thanks. Going to give them a try this week. Can we microwave the miracle rice too to dry it out before using it??
I put mine in a dry skillet too.
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Old 07-09-2012, 08:41 AM   #23
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Trader Joe's shrimp and vegetable stir-fry. I know it's not a recipe, but it has everything in it already, including spices, and the whole bag is only 175 calories. It has shrimp, snow peas, brocolli, and red peppers. It takes about 5 minutes to make, one pan, and it's delicious and filling!
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Old 07-09-2012, 09:15 AM   #24
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I've only ever used the shirataki in fat fasting recipes and only every with the microwave. I drain them, warm them, drain them again, warm them again, drain and then cover them with a thick pad of paper towels and squish them so even more water comes out of them.

I imagine a laughing cow cheese wedge would make a very good base!
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Old 07-09-2012, 12:59 PM   #25
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Trader Joe's shrimp and vegetable stir-fry. I know it's not a recipe, but it has everything in it already, including spices, and the whole bag is only 175 calories. It has shrimp, snow peas, brocolli, and red peppers. It takes about 5 minutes to make, one pan, and it's delicious and filling
!

I used to get this often at my TJs but haven't seen it the last two times. Bummer...
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Old 07-09-2012, 01:41 PM   #26
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Originally Posted by FairyWren View Post
Thanks for the advice on that - i won't know what mine contain until i receive the order - i'll be sure to look at the ingredients when they arrive - they are impossible to buy in the shops where i live (a small remote island!) so i had to "buy blind" which i don't really like to do with foodstuffs
On the packets of the ones I get in the UK everything is in Japanese, but they say 100g = 2 cal!
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Old 07-09-2012, 02:08 PM   #27
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Shrimp
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Old 07-09-2012, 02:25 PM   #28
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!

I used to get this often at my TJs but haven't seen it the last two times. Bummer...
It's hit and miss at my TJ's. When they have them, I stock up!
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Old 07-09-2012, 06:15 PM   #29
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How long should I microwave the shiritaki noodles for, don't want to make them tough. Thanks. Going to give them a try this week. Can we microwave the miracle rice too to dry it out before using it??
Hmmm...I just follow the directions on the bag which *I think* say to nuke for about a minute.
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Old 07-09-2012, 06:46 PM   #30
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Skillet cheesey Hash
Not Low Carb-
1 cup hashbrowns 70 cals
onion 20 cals
1/2 chicken sausage or 6-8 lg shrimp 70 cals
1 lite kraft single 40 cals
200 cals
just throw in skillet and cook until hashbrowns are done(I cook w/ water-not oil).add cheese and mix through
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