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Super Easy, Healthy Stir Fry Recipes

I love a good, healthy stir fry because it’s a quick and easy way to get a rainbow of tender-crisp, delicious veggies on your plate. Combined with a protein and a whole grain , it’s a complete dinner you can have on the table in barely any time – perfect for busy families or if you’re just cooking for one.

The key to getting maximum payoff for your body with minimum effort in the kitchen, is to use high quality, whole food ingredients, and not take shortcuts with processed junk. My favorite trick is to use up leftover sautéed, grilled or baked meat, chicken or tofu to make the preparation even faster. In fact, the ideas for these healthy stir fry recipes came to me when I was making lunches using leftover chicken from the night before!

I’ve created two easy stir fry recipes for you, one Italian-themed and one Mexican, that you can make with chicken, beef, shrimp or tofu, or even just veggies and beans (for protein).

These recipes are completely adaptable, too, and you can go off-script and use whatever veggies you have – it’s a great way to clean out your fridge! The most important thing is to get a highly nutritious meal full of vitamins, protein, fiber, healthy fats and antioxidants that your body (and tastebuds!) will love.

Unlike some Asian-type stir fries, these healthy stir fry recipes don’t include store-bought sauces full of sodium, sugar and scarier things like modified corn starch (GMO), xanthan gum (thickener), artificial colors (red #40, caramel color), flavors (MSG) or preservatives (e.g. sodium benzoate, potassium sorbate). Those sauces are highly processed foods, which I try to avoid since they diminish the health value of an otherwise heart-healthy stir fry.

What about just using soy sauce to add some flavor? The problem is, it’s most often another processed food, off-the-charts high in sodium. I’d rather flavor with natural salts containing a wide variety of trace minerals, like my savory natural salt blend.

But don’t think for a minute that our healthy beef, tofu or chicken stir fry is going to be boring and flavorless! We’re using cold-pressed olive oils that are fused with flavors like jalapeño, garlic and basil plus kicky spice blends to enhance the stir fries’ flavors, naturally and simply.

Mexican Stir Fry Recipe

Serves 4

  • 2 tablespoons jalapeño-garlic olive oil, garlic olive oil or organic EVOO
  • 1 lb organic chicken breasts or tenders, cut into ½-inch-thick slices; or 1 lb grass-fed beef sirloin, cut into 2-inch strips; or 1 block extra-firm organic tofu*, cubed
  • 1 organic red, yellow or orange bell pepper (or a mix), cut into matchsticks
  • 1 medium zucchini or yellow squash, sliced
  • 2 carrots, thinly sliced
  • 1 large yellow onion, cut in half and thickly sliced
  • 1 cup organic corn (defrosted if using frozen)
  • 2 cups cooked quinoa or brown rice
  • Optional – 2 small cloves garlic, minced  (if you’re not using a garlic flavored olive oil)
  • 1 tablespoon Mexican spice blend
  • Savory natural salt blend
  • Pepper juniper blend
  • Avocado, sliced (optional)

Heat olive oil in a large wok or skillet over medium heat; cook and stir chicken, beef or tofu until browned, 3 to 4 minutes for beef, 5 to 6 for chicken or tofu. Move meat or tofu to the side of the pan and add bell pepper, zucchini or yellow squash, carrots, onion, corn, garlic and Mexican spice blend to the center of the pan. Cook and stir vegetables for 4-5 minutes, until tender then mix in meat or tofu and stir fry a few more minutes until cooked through. Serve over quinoa or brown rice, garnish with sliced avocado and drizzle with jalapeño-garlic olive oil and a few dashes of salt blend and pepper juniper blend to taste. If you like really hot and spicy food, try finishing with a light drizzle of Blazing Habanero Olive Oil!

*Note for vegans: Beans combined with brown rice give you a complete protein (and added fiber!), so add cooked black beans during the last few minutes to heat through. You can even leave out the tofu and just have veggies, beans and the whole grain.

Italian Stir Fry Recipe

  • 2 tablespoons basil olive oil, garlic olive oil, or organic EVOO (or, if you want a spicier version, jalapeño olive oil)
  • 1 lb organic chicken breasts or tenders, cut into ½-inch-thick slices; or 1 lb grass fed beef sirloin, cut into 2-inch strips; or 1 block extra-firm organic tofu*, cubed
  • 2 to 3 cups broccoli florets
  • 2 carrots, thinly sliced
  • 1 organic red bell pepper, cut into matchsticks
  • 1 large yellow onion, cut in half and thickly sliced
  • 2 stalks celery, sliced thin
  • 1-2 handfuls of organic baby spinach
  • Optional – 2 small cloves garlic, minced (if you’re not using garlic flavored olive oil)
  • 2 cups cooked quinoa or brown rice
  • 1 tablespoon dipping spice blend
  • Savory natural salt blend
  • Pepper juniper blend
  • Fresh basil leaves (optional)

Heat olive oil in a large wok or skillet over medium heat; cook and stir chicken, beef or tofu until browned, 3 to 4 minutes for beef, 5 to 6 for chicken or tofu. Move meat or tofu to the side of the pan and add broccoli, bell pepper, carrots, onion, celery, garlic and dipping spice blend to the center of the pan. Cook and stir vegetables for 4-5 minutes, until tender. Add handful or two of baby spinach to pan then mix in meat or tofu with vegetables, stir fry a few more minutes until protein is cooked through and spinach has wilted. Serve over quinoa or brown rice, garnish with a few leaves of sliced fresh basil if desired and drizzle with basil olive oil and a few dashes of salt blend and pepper juniper blend to taste.

*Note for vegans: Beans combined with brown rice give you a complete protein (and added fiber!), so add cooked white beans – Great Northern beans are a wonderful choice since they take on whatever flavors they’re cooked with, like tofu – during the last few minutes to heat through. You can even leave out the tofu and simply have veggies, beans and the whole grain.

From my heart to yours,

© 2019 Stephen Sinatra, MD. All rights reserved.

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