Summary: If you are following a low calorie diet, you might think stir fry is off limits because of the sauces that normally contain high calories. However, there are several ways to make stir fry sauce low calorie by following a few simple steps.
1. Use soy sauce instead of oil-based sauces
Soy sauce is a low calorie alternative to oil-based sauces in stir fry recipes. It has only about 10 calories per tablespoon. When compared to oil-based sauces like sesame oil, which have around 120 calories per tablespoon, this will be a great benefit for those who want to cut down on their calorie intake.
Another advantage of using soy sauce is that it is low carb, low fat and gluten free. When purchasing soy sauce, choose one that is low sodium with no extra sweeteners to keep your sauce healthy and flavorful.
Additionally, there are various kinds of soy sauces available in the market such as light soy sauce, dark soy sauce and tamari sauce. Each of these soy sauces have different levels of sweetness and saltiness, so choose the one that suits your taste buds.
2. Opt for vegetable broth
Vegetable broth is another great low calorie option as a base for your stir fry sauce. It contains around 15-20 calories per cup, depending on the brand. This is much lower than traditional oil-based sauces normally used in stir fry recipes.
To make your own vegetable broth, simply add chopped vegetables, herbs and spices to a pot of boiling water. Let it simmer until the flavor is infused into the broth, and remove the vegetables. The broth can be stored in the refrigerator for up to 5 days, or it can be frozen for later use.
To season your vegetable broth, consider adding garlic, ginger, soy sauce, rice vinegar, or any other seasonings you prefer.
3. Experiment with citrus juices
Citrus juices like lime, lemon, and orange add tanginess to a stir fry sauce, which can make an excellent replacement for high-fat sauces. These fruits are all low in calories and can add a fantastic flavor profile to your dish.
The citrus fruits can be freshly squeezed to make juice, which can be combined with ginger, garlic, and a small amount of honey or agave nectar to add sweetness to the sauce.
You can also add orange or lemon zest for an extra pop of bright flavor. This will give your dish an amazing taste without adding too many calories.
4. Add chili flakes and herbs for flavoring
Chili flakes can add heat and spice to your stir fry without adding many calories. You can customize the level of spiciness according to your personal preferences. Similarly, adding fresh herbs like basil, cilantro or mint can give your stir fry a fresh zingy flavor.
It is important to note that using fresh ingredients like chili flakes and herbs to flavor your stir fry sauce can also provide additional nutritional benefits.
You can add these fresh ingredients to your stir-fry dish just before serving, which will keep the flavor intact and make it taste amazing.
5. Use cornstarch to thicken the sauce
Cornstarch is a calorie-friendly thickening agent that can be used to make your stir fry sauce thicker and creamier. It has 30 calories per tablespoon, which is a good substitute for oil-based thickening agents like butter and cream.
To use cornstarch as a thickening agent, combine a teaspoon of cornstarch with an equal amount of cold water, then whisk into your sauce. Allow the sauce to cook for a few minutes until it thickens, and you are good to go.
It is worth mentioning that cornstarch can be used in moderate quantities because it is high in carbohydrates so be mindful of your portions.
Conclusion:
If you are following a low calorie diet and love stir fry dishes, there are various low-calorie options available including soy sauce, vegetable broth, citrus juices, chili flakes, herbs and cornstarch. A combination of these ingredients will make a delicious and distinctly different stir fry sauce without ruining your healthy eating regimen. With these options, you can now enjoy your favorite stir fry meals while also staying true to your diet goals.