Cut the Fat, Not the Flavor

Try These Tips for Using Less Fat When Stir-Frying

It’s easy to reduce the fat in your favorite stir-fired recipes. These simple tips can help:

• Brush the pan with oil just to coat it or use a non-stick spray made from vegetable oil. Typically, using a vegetable-oil spray will add less than 10 fat calories to a pan of sautéed vegetables. In contrast, 2 tablespoons of oil add an extra 240 fat calories.
• When stir-frying, keep the oil in your pan very hot. Vegetables soak up cold oil more quickly than hot oil.
• Experiment with ways to add flavor and moisture without adding fat. Marinades are a good way to do this. Also try using chicken or meat broth, concentrated fruit juice, or perhaps fresh fruit or vegetable juice.

Source: U.S. Dept. of Agriculture