Things You'll Need:
- Wok and spatula or cooking spoon
- Garlic and ginger
- Mix of chopped vegetables
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Step 1
Skip unhealthy oils and sauces. Make a vegetable stir-fry with water or olive oil. Stir-frying is a healthier way of cooking, since it does not overcook or add fat to the food. Heat up the wok under a low flame with a little water or olive oil and some minced garlic and ginger. The garlic and ginger will add flavor and seasoning to the food, so you do not have to add other sauces and oils.
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Step 2
Load up on the vegetables. Add a mix of chopped vegetables to the wok and set the flame to low. You can include healthy and delicious vegetables like broccoli, carrots, bean sprouts and peppers. Skip the meat entirely or add a small amount of diced, lean chicken (cook before you cook the vegetables).
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Step 3
Don’t overcook the vegetables. Using a spatula or cooking spoon, stir the vegetables occasionally. Cover with a lid and cook for about 5 minutes or until the colors of the vegetables get a little brighter. For the most health benefits, cook it briefly to retain most of the nutrients and cook it with a low flame.
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Step 4
Make healthy substitutions. For an optional side dish, you can substitute white rice for brown rice, which is rich in fiber.
