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Weight Loss Stir-Fry Recipes: Lose Weight While Still Enjoying Filling

Healthy, filling and easy to prepare, stir-fry meals are ideal for losing weight. Even for busy people or people who don’t like to cook, stir-fry dishes are perfectly satisfying.

Piles of fiber-filled vegetables and healthy, protein-rich delicacies like soy, low-fat cheese and nuts satiate the appetite and provide plenty of good-for-the-body vitamins, minerals, antioxidants and muscle-building compounds.

And because a stir-fry can be prepared without the use of fattening oils and butter, it is ideal for sloughing off those unwanted pounds. The following recipes are intended to be prepared with frozen or canned vegetables. Fresh vegetables can be substituted, but require a bit longer to cook.

Quick Vegetable Stir-Fry

This all-veggie stir-fry tastes indulgent, but is unbelievably light and healthy. There’s no oil or butter–all of the flavor is derived from the seasonings, a sprinkling of low-fat cheese and, of course, the vegetables themselves.

Ingredients:

  • 1/2 cup broccoli florets
  • 1/2 cup cauliflower
  • 1/2 cup green peas
  • 1 cup chopped spinach
  • 1/2 cup corn niblets
  • Salt
  • Cinnamon
  • Garlic-Pepper
  • 1/4 cup crumbled goat cheese

Directions:

  • Place frozen vegetables in a microwave-safe bowl.
  • Sprinkle lightly with salt and heat on high in the microwave for 2 to 3 minutes.
  • Remove vegetables from microwave and immediately place them into a frying pan.
  • Add any canned vegetables.
  • Sprinkle vegetables with cinnamon and garlic pepper.
  • Pour 1/4 to 1/2 cup hot water over the vegetables. Toss to mix the spices.
  • Place the frying pan on the stove top over high heat.
  • Stirring constantly, heat the vegetable mixture until all of the water has evaporated.
  • Spoon vegetables onto a plate.
  • Sprinkle 1/4 cup crumbled goat cheese over the vegetable. Toss gently to mix and enjoy.

Nutty Stir-Fry

This crunchy stir-fry is packed with appetite-satiating, heart-healthy nuts and just a touch of dried fruit for a pop of sweetness. For best results, use all-natural, unsweetened dried fruit and raw, unsalted nuts.

Ingredients:

  • 1/2 cup onions
  • 1/2 cup bell peppers
  • 1 cup chopped cabbage
  • 1/2 cup yellow squash
  • 1/2 cup carrots
  • 1/2 cup baby corn
  • 1/2 cup walnuts
  • 1/4 cup golden raisins
  • Salt
  • Garlic pepper
  • Onion powder
  • Cinnamon

Directions:

  • Place frozen vegetables in a microwave-safe bowl. Sprinkle with salt to taste.
  • Heat on high in the microwave for 2 to 3 minutes.
  • Remove vegetables and place them immediately into a frying pan.
  • Add any canned vegetables.
  • Season to taste with garlic pepper, onion powder and cinnamon.
  • Pour 1/2 cup water over the vegetables. Toss to mix and disperse seasonings.
  • Place on the stove top over high heat.
  • Add golden raisins and walnuts.
  • Allow mixture to simmer, stirring frequently.
  • Remove from heat when water has completely evaporated. Enjoy.

Blue Cheese Stir-Fry

Throw this protein-packed stir-fry together for a truly filling meal on those days when the grilled cheese sandwiches and ice cream sundaes are just way too tempting. The combination of healthy proteins and fiber-rich veggies will banish those cravings for good.

Ingredients:

  • 1/2 cup edamame
  • 1/2 cup shitake mushrooms
  • 1 cup chopped spinach
  • 1/2 cup yellow corn
  • 3/4 cup pea pods
  • 3/4 cup soy/vegetable protein chicken or beef
  • 3/4 cup reduced-fat blue cheese crumbles
  • 1/2 cup dried, chopped pineapple
  • Salt
  • Pepper
  • Allspice

Directions:

  • If the soy/vegetable protein chicken or beef is frozen, defrost it in the microwave. Set it aside.
  • Place all frozen vegetables in a microwave-safe bowl. Sprinkle with salt.
  • Heat on high in the microwave for 2 to 3 minutes.
  • Remove vegetables and immediately place them in a frying pan.
  • Add any canned vegetables.
  • Sprinkle vegetables with pepper and allspice.
  • Pour 3/4 cup water over the vegetables and stir to distribute seasonings.
  • Add chicken or beef and dried pineapple.
  • Place frying pan on the stove top over high heat.
  • Heat, stirring frequently, until the water has evaporated.
  • Spoon mixture onto a large plate.
  • Sprinkle with blue cheese crumbles. Toss gently to mix. Enjoy.

The beauty of these stir-fry dishes is that vegetables, nuts, cheeses and dried fruits can be interchanged to suit individual tastes. Experiment, but stick to low-fat cheeses and all-natural fruits and nuts. And, as with all foods, monitor portion sizes closely.

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