20 Weight Watchers Stir Fry Recipes (2024)

FAQs

What are the 3 rules of stir-frying? ›

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

The key to stir-frying is to constantly stir. Your veggies must have enough room to move around in the wok. A -crowded wok will lead to veggies that are soggy instead of crunchy. If your wok is getting too full, cook your meat and then veggies in batches.

Weight Watchers Tips: Plan Your Meals

Leaving your choices up to when you're hungry or feeling emotional will set you up to fail. Instead, if you plan out your food, you're making sound decisions while you're in a good mental state. It makes it easy to follow through once you do get hungry.

According to Food & Wine, ketchup is the ultimate way to take the flavor of homemade stir fry up a level, thanks to its sweet and sour flavor profile. It just might be the easiest cooking hack to elevate your home cooking to that of your favorite take-out.

The main ingredients to a stir-fry are: Proteins – chicken, beef, pork, seafood, tofu, tempeh, seitan. Aromatics – garlic, green onions, shallots, ginger.

Using the Wrong Oil: Use an oil with a high smoke point, such as vegetable oil or peanut oil, to prevent burning. Olive oil, for instance, might not be suitable for high-heat stir-frying. Adding Too Much Sauce: While sauce adds flavor, using too much can make the stir-fry soggy.

Aromatic ingredients like garlic, ginger, green onions, chilies and spices. These ingredients are typically added to the oil first to infuse it with flavor. You won't need much; a few teaspoons to a tablespoon of total aromatic ingredients per person adds a serious amount of flavor.

Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.

What thickens stir-fry? ›

Cornstarch! In his book How to Cook Everything Vegetarian, Mark Bittman recommends mixing 1-2 tablespoons of cornstarch with the same amount of water, and tossing this into the stir fry just when it's almost done. It thickens in seconds, picking up the flavors of everything already in the dish and coating evenly.

So many different oils, the good news is you can stick with what you know – canola is great! The best oils for stir frys are the oils with the higher smoke points. These tend to be the “thinner” oils such as peanut, grapeseed or canola.

In fact, while WW is designed to deliver a healthy, safe and sustainable rate of weight loss of 1-2lbs a week – because research proves that smaller, consistent losses are more likely to result in successful long term weight loss – don't be surprised if, like Leah, you see more in your first few weeks.

Short-term weight loss

In one study of 152 people with obesity, researchers found that people on WeightWatchers lost an average of nearly 6% of their body weight in 3 months. Plus, one-third of participants in this study were able to lose 10% or more of their body weight after 6 months.

Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.

The principle behind making a stir fry is to cook your ingredients quickly in a small amount of very hot oil. To keep frying it as fast as possible, it's important to properly prepare all your ingredients. So before you turn up the heat, we recommend you: Marinade any meat, fish or tofu in your choice of sauce.