Wholesome Stir Fry Sauce (Low-Calorie!)

Children's Health

Wholesome Stir Fry Sauce (Low-Calorie!)

eylco

25 September 2023

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Having this wholesome stir fry sauce available is a good way to degree up a fast meal and minimize down on time within the kitchen! Simply pour the flavorful sauce over your favourite veggies and protein for a tasty stir fry, or function a dipping sauce. Prepared in simply quarter-hour, you’ll love the flexibility and deliciousness of this low calorie stir fry sauce recipe!

Healthy stir fry sauce, served in a glass jar with a spoon.

I like making a straightforward stir fry recipe for dinner on busy weeknights. It’s tremendous quick and flavorful, whereas additionally being filling and nourishing. The issue is, there aren’t very many good stir fry sauces on the retailer. Most of them are loaded with processed sugar, GMO elements, and preservatives.

Which is why I made a decision to create a wholesome recipe for stir fry sauce that whips collectively rapidly with just a few easy elements. And I’m excited to share it with all of you!

The entire household will love this straightforward sauce! Not solely is it a straightforward stir fry sauce recipe to avoid wasting you time, it’s additionally a good way to get youngsters to eat their veggies – win win!

It pairs properly with many dishes whether or not you’re utilizing it for stir fries or one thing fully totally different. Make this a gluten free or vegan stir fry sauce with just a few straightforward swaps!

👩🏽‍🍳 Why You’ll Love This Low Calorie Stir Fry Sauce

Straightforward To Make: With solely 5 minutes of prep time and 10 minutes of cooking time, you’ll have a scrumptious stir fry sauce to get pleasure from with so many meals and sides!
Nice Taste: Because of the aromatic garlic and ginger, mixed with the miso, soy sauce, and sesame oil, this straightforward stir-fry sauce recipe is boasting with taste.
Versatile: Take pleasure in this do-it-yourself stir fry sauce recipe in so many alternative methods. It can add a lot taste when served with recent greens, combined with wholesome rooster stir fry (or different stir-fried meat), or tossed with a tofu veggie combo. That is an all-purpose sauce!
More healthy: In comparison with most store-bought sauces, this mild stir fry sauce is far more healthy! It’s made with easy elements and accommodates no added sugar or preservatives. It may be made natural and non-gmo so long as you buy these elements!

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🥘 Components

This wholesome stir fry sauce recipe comes along with easy elements discovered at any grocery retailer! Try the recipe card on the backside of this submit for dietary info and full recipe measurements.

Ingredients for low calorie, healthy stir fry sauce recipe on a white background.

Vegetable Broth: Veggie broth serves as the bottom for this fast low calorie stir fry sauce.
Soy Sauce & Miso Paste: Each of those will add a lot taste and a salty, savory contact.
Garlic & Ginger: Mince recent ginger and three cloves of garlic for daring flavors within the wholesome asian sauce. You can also make it additional garlicky with some garlic powder, too.
Inexperienced Chili: Finely diced inexperienced chili offers this sauce a contact of warmth.
Sesame Oil: For an alternate taste, attempt toasted sesame oil.
Fish Sauce: Fish sauce is a traditional ingredient in lots of stir fry sauce recipes. It’s often made out of salted anchovies, krill, or different fish.
Arrowroot Powder: Mix arrowroot with water to kind a slurry which can thicken this straightforward stir fry sauce.

🍲 Ingredient Substitutions

Broth: Substitute vegetable broth with vegan rooster broth or common rooster inventory, if most well-liked.
Soy Sauce: Substitute soy sauce for coconut aminos or tamari.
Fish Sauce: You need to use a vegan fish sauce, tamari, or oyster sauce.
Arrowroot: As an alternative choice to arrowroot, attempt different thickeners like corn starch or tapioca starch.

🔪 How To Make This Wholesome Stir Fry Sauce

Assume making your individual stir fry sauce requires an excessive amount of work? Assume once more! Making this low calorie asian sauce is extraordinarily doable, with just a few easy steps and a few minutes required. Right here is how you can make this straightforward recipe for wholesome stir fry sauce:

Mix Components: Mix the elements ranging from vegetable broth by way of to the fish sauce in a pot and whisk till clean.

Ingredients for Asian sauce simmering in a pot.

Boil, Then Simmer: Warmth over a medium-high warmth to convey to a boil. Scale back warmth and simmer for five minutes.

Ingredients for stir fry Asian sauce simmering in a pot.

Add Slurry: Combine the arrowroot powder with 1 tbsp water in a small bowl to kind a slurry. Pour the slurry into the sauce whereas always whisking to ensure there are not any lumps. Proceed to stir whereas cooking till desired thickness has been achieved.

Ingredients for low calorie stir fry sauce simmering in a pot.

Retailer Or Serve: Take away from the warmth and both retailer in a glass jar for use at a later date or pour over stir fry greens and serve instantly.

Low calorie stir fry sauce, served in a glass jar with chopsticks and stir fried veggies on the side.

💭 Skilled Ideas

Double Batch: This wholesome stir fry recipe makes roughly 1 cup of sauce which can serve roughly 4 individuals when combined by way of stir fry greens. If you’d like extra for a straightforward meal prep sauce, double the recipe. You can also make the right quantity for your loved ones!
Thicken: Simmering the sauce for five minutes helps to scale back the sauce and intensify the flavors. If the cooked stir fry greens have additional liquid, earlier than including the sauce, the sauce will develop into a bit skinny. You might want so as to add extra arrowroot to thicken to fit your tastes.
Save Time & Dishes: Add the sauce on to a stir fry, no must preheat the sauce earlier than including, even when used straight from the fridge.
Keep away from Lumps: Constantly whisking when including the arrowroot slurry helps to stop lumps forming within the sauce.
To Make Stir Fry: So you could have your yummy do-it-yourself sauce, however now what? Seize a big skillet, olive oil, and your selection of greens or protein! Saute the recent elements and add within the stir fry wholesome sauce. Evenly coat the veggies and serve recent and heat.

📖 Variations

Add Sweetness: This can be a sugar free Asian sauce. When you want to have sweetness in your veggie stir fry sauce, add some maple syrup or brown sugar. This will even assist thicken the sauce. To maintain this a low sugar asian sauce, make sure to add solely a small quantity.
Add Spice: Boost this wholesome chinese language sauce with crimson pepper flakes, cayenne pepper, or your favourite scorching sauce.
Peanut Sauce: Use peanut butter on this wholesome vegetable stir fry sauce for a lift of peanut-y taste that pairs properly with many Asian dishes.
Honey Garlic: Add in a contact of honey and additional garlic to make one of the best honey garlic rooster stir fry or veggie stir fry!
Tangy Taste: For additional tangy flavors, use rice vinegar or apple cider vinegar on this straightforward wholesome stir fry sauce.

🍽 Serving Recommendations

My favourite technique to serve this coronary heart wholesome stir fry sauce is combined with veggies or rice noodles! A number of the finest greens for a veggie stir fry embody snap peas, child corn, bok choy, inexperienced onions, bell peppers, snow peas, inexperienced beans, and broccoli. However be happy so as to add the sauce to your individual favourite stir fry recipes! Pair with white rice or brown rice for a hearty meal!

Listed below are a couple of different concepts on how one can get pleasure from this low calorie Chinese language stir fry sauce:

🙌 Dietary Variations

This wholesome vegetable stir fry sauce makes use of fish sauce and soy sauce, so it isn’t vegan or gluten-free. To change the sauce, listed below are some recommendations:

Gluten-Free Possibility: Since soy sauce accommodates gluten, you may swap that ingredient with a gluten-free choice like tamari or coconut aminos. For extra of the genuine soy sauce taste within the gluten free stir fry sauce, use Bragg’s Liquid Aminos.
Vegan Possibility: For a vegan stir-fry sauce, use a vegan fish sauce rather than the common fish sauce. You can too skip this ingredient altogether.
Low-Sodium Possibility: For a low sodium stir fry sauce, use low-sodium soy sauce and fish sauce, and scale back the miso paste.

🫙 Storage Instructions

Storing this wholesome asian stir fry sauce is tremendous straightforward!

To Retailer In The Fridge: Retailer the low cal stir fry sauce sealed in a mason jar or hermetic container within the fridge for as much as 7 days. Be sure that to fully cool the sauce earlier than overlaying.
To Reheat: The subsequent time you’re able to get pleasure from this sauce, reheat it over the stovetop. Alternatively, add it along with your full meal and warmth the whole lot collectively.

❓Recipe FAQs

CAN STIR FRY BE HEALTHY?

Stir fry can completely be wholesome, however it is very important be conscious of the elements getting used. Many meat or vegetable stir fry dishes use an unhealthy sauce, so I do assume it’s finest to make your individual sauce. This low calorie stir fry sauce is a really wholesome choice made with out sugar, MSG, modified elements, or coloring. To have the healthiest meal, use natural greens and proteins.

WHAT IS A GOOD SUBSTITUTE FOR SOY SAUCE IN STIR FRY?

Soy sauce could be simply swapped for different sauces in the event you want one thing gluten-free, decrease in sodium, or soy free. Strive utilizing tamari, coconut aminos, or perhaps a coconut amino teriyaki sauce. Any of those choices will add nice taste to this wholesome do-it-yourself stir fry sauce!

WHAT ARE THE BEST LOW CALORIE SAUCES THAT ARE DIET FRIENDLY?

Along with this low calorie stir fry sauce, many different sauces could be added to your favourite dishes whereas sustaining your low cal eating regimen! Listed below are a couple of concepts:

Sriracha: Sriracha is a superb diet-friendly choice as it’s low in energy however large on taste.
Candy Chili Sauce: That is one other low calorie choice, however be careful for the added sugar!
BBQ Sauce: Many manufacturers of bbq sauce are good for a low calorie eating regimen, and could be added to all kinds of delicacies starting from Asian to American. Simply make certain to get a low sugar selection!
Mustard: Mustard accommodates zero energy and may add a very good enhance of taste to just about any dish.
Tomato-Primarily based Sauces: Tomatoes are low in energy, so in flip, most tomato based mostly sauces will probably be low in energy, too. Some eating regimen pleasant, low calorie sauces embody many marinara sauces, enchilada sauces, salsas, and extra.

WHAT IS THE BEST STORE BOUGHT SAUCE FOR STIR FRY?

Many retailer purchased stir fry sauce manufacturers use preservatives, sugars, and different unhealthy elements. The very best manufacturers that I’ve present in shops are Primal Kitchen, Yai’s Thai, Kevin’s, Fody, or Coconut Secret.

🥣 Extra Selfmade Sauces To Strive!

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📋 Recipe Card