Since I’m doing Weight Watchers (and so is my husband finally!), having vegetables and fruits is a must. They’re zero points, which means I can load up lunches and dinners with them without overdoing it on points.
The easiest meal to make that includes lots of veggies is a stir fry. In a previous post, I talked about 3 ways to add more vegetables to meals and even showed how I added them to stir fry. It’s always a delicious meal, so I thought I’d share my secret. My recipe is inspired by an infographic I found on Pinterest. Yes, it’s true. Of course, I added my own twist to it.
My favorite part is the list of stir-fry sauces:
To make the sauce pretty much zero points, I use Stevia (3 packets) instead of brown sugar. I’ve tried the basic sauce and the black pepper sauce (super spicy!), and I always add red pepper flakes. I’ve done chicken, pork, and steak. All good. And when I do steak, I grate some fresh (well, actually frozen) ginger.
I don’t own a wok, so I don’t follow the exact cooking instructions on the infographic either. I usually mix up the sauce while I’m defrosting the meat. Then, I slice up the meat and add it to the sauce to marinate while I get some rice cooking. I add a little oil to the pan (and more red pepper flakes :)), and heat it up a little before adding the bowl of meat and sauce. Once it starts bubbling, I stir it, lower the heat a little, and cover it to let it simmer. That’s when I prep the veggies I’m going to add. Last time, I put some carrots and romaine into my Ninja and chopped them up. I also threw in a couple frozen shredded zucchini cubes and, of course, my go-to stir-fry veggie: broccoli slaw. I generally wait to throw in the vegetables until the meat is pretty well done. Then I mix everything up, make sure everything is covered with the sauce, and I cover the pan again. I check on it every few minutes, stirring it around a bit, and then covering it back up. I keep it on low heat until the other parts of the meal (like the rice) are done. Simple and delicious!
So give the infographic a try, and make some stir fry. You can go directly to Cook Smarts and get a nice printable version for free. In fact, I downloaded it, printed it, and keep it in a binder for easy reference! Let me know how your stir fry adventures go!
I’m a picky eater. I have problems with certain textures and tastes, so when it comes to most veggies, I’m such a kid. I have to hide the veggies in meals or find another palatable way to eat the vegetable.
Since on Weight Watchers, nearly all vegetables are “free” foods, meaning there are no points, it’s helpful to add them to meals so that I can get filled up faster with fewer points, and of course, there are the health benefits. 😉
Here are my 3 easy ways:
1. Broccoli Slaw – This is my favorite way because I absolutely love broccoli slaw in stir fry. It’s the best stir fry vegetable ever. It adds a nice crunch while at the same time feeling a little like noodles. Because of that, I don’t need as much rice to go with my stir fry, which is a real point saver.
2. Zucchini – Whenever my parents give us zucchini from their garden, instead of making zucchini bread (which is what I really WANT to do), therefore negating any of the health benefits I would receive from the zucchini, I use my food processor to shred the zucchini. Then, I put the shredded zucchini in ice cube trays and freeze them. Once frozen, then go into a bag and back into the freezer. Then, any time I cook anything in the skillet (stir fry, sloppy joe, etc.), I throw a few cubes in. Can’t even taste it. Barely know it’s there. Perfect for me!
3. Spinach – I pack a bunch of spinach into the Ninja or food processor and chop it up really fine. I do the same thing I do with the zucchini and just add it to any skillet dish. It just looks like added herbs. I’m completely fooled! 🙂
I actually have more than 3 ways, but I thought I’d start with these since these are the 3 I’ve been doing regularly and, in fact, just did tonight to make this super delicious stir fry!
How do you easily work more vegetables into your diet so that everyone gets more of the good stuff?