Wednesday, May 30, 2012

Recipe: Healthy Stir Fry (Shirataki Noodles)

Stir fry right when it was done cooking
Stir fry is pretty easy to make to begin with but sometimes it isn't the healthiest - especially when it's loaded with sauce or meat or noodles or whatever.  The amount of calories in your specific stir fry depends on how much you put into it, or what you put into it, and how much you eat.  The stir fry that I have probably has about 100 calories per serving, and usually about 3-4 servings.  This isn't an exact amount though, but it should give you a good idea.

  • vegetables (any ones that you'd like!)
  • bean sprouts
  • shirataki noodles (14 oz or 1 lb works for 3-4 servings for me)
  • soya sauce  (low sodium - 1-2 tbsp works for 3-4 servings but it's up to you)
  • spices (lemon pepper, garlic salt, onion salt, etc.)

The day before, you should make sure you cook shirataki noodles (I use this guideline:  Do this earlier in the day or the day before.

One serving of stir fry with rice
Then you need to do is cut up all your veggies!  My favourite veggies to use are broccoli, cauliflower, carrots, and bok choy.  You can just use whatever you have around though.  Mix the vegetables, bean sprouts, shirataki noodles.  Add soya sauce and spices to taste.

Yes, it's that simple.

How is this so low calorie?  Shirataki noodles are either 0 calorie per serving or 20 calories per serving (if you get the tofu kind).  No meat at all (trust me ... you DON'T need chicken! add some tofu if you'd like the "meat" part of it ... but remember that will increase the calories).

It is so delicious!  You can eat it by itself, with rice, or whatever you choose!  And it keeps you full for a while!


  1. Hi Zinn, I love your recipe and information about the shirataki noodles. They are a "regular" in our house adding the same favorite vegetables that you like to use, the 2B's and 2C's. I like Miracle Noodle shirataki noodles because of their variety, no calories or carbs, and just delicious with the stir frys and soups! You are right, no chicken realy necessary with the veggies! I like to add their rice too to recipes..many also on their facebook page. Thank you for your article!!

  2. I love Shirataki Noodles...its taste wonderful & also good for health !!