Stir Fry – Beef, Chicken or Pork

January 30, 2022

Stir Fry – Beef, Chicken or Pork

Stir Fry has been part of Chinese cooking for centuries. Meat and vegetables are stirred or tossed in a small amount of oil while cooked at a high temperature in a wok. We love our Breville “the Hot Wok”. It heats up in a flash with a with a removable base for easy clean up.

Stir Fry – Beef, Chicken or Pork

Stir fry is one of our favorite meals, but a little tricky to just throw together and guess at a carb count! But well worth the effort! Prep everything and then the dish comes together in minutes, served right in the wok. This recipe usually serves 2 – 3.

Ingredients

  • 1 TBSP (15 gr) ginger, grated 3 CHO
  • 2 TBSP Dry Sherry 3 CHO
  • 1 TBSP GF Soy Sauce 1 CHO
  • 1 TBSP GF Hoisin Sauce 8 CHO
  • ¼ cup Stock or water 0 CHO
  • 1 tsp. unseasoned rice vinegar 0 CHO
  • 2 TBSP (16 gr) corn starch 14 CHO
  • 1 tsp. fish sauce 0 CHO
  • 1 tsp. sesame oil 0 CHO

TOTAL CHO: SAUCE 29 CHO

  • 2 TBSP Avocado oil 0 CHO
  • 8 oz. (227 gr) beef, pork or chicken, thinly slices 0 CHO
  • 1 cup (85 gr) bean sprouts 6 CHO
  • 4 cups (121 gr) Bok Choy 2 CHO
  • 4 oz. (114 gr) Broccoli 4.5 CHO
  • ½ cup (55 gr) celery 1 CHO
  • 10 (75 gr) Baby corn 1 CHO
  • ½ cup (60 gr) red pepper 3 CHO
  • 3.5 oz (100 gr) mushrooms 2 CHO
  • ½ cup (85 gr) snow peas 3 CHO
  • Green onions to garnish 0 CHO

TOTAL CHO: VEGETABLES 22.5

    TOTAL CHO: STIR FRY 51.5 CHO

    • TOTAL WEIGHT 916 GRAMS
    • 51.5 CHO DIVIDED BY 916 GRAMS = .056 CHO/GRAM
    • 1 CUP = 160 GRAMS (.056 CHO x 160 GR) 8.96 CHO/CUP
    • 2 SERVINGS = 25.75 CHO/SERVING
    • 3 SERVINGS = 17.16 CHO/SERVING
    • *RICE CHO IN ADDITION TO STIR FRY

    Instructions

    1. As a rule, we use beef tenderloin, pork tenderloin or chicken breasts, so we do not marinate the meat. It is tender enough.
    2. Mix sauce ingredients, ginger to sesame oil and set aside.
    3. Prepare all vegetables and thinly slice the meat. Total cooking time on high is about 5 minutes so prep everything in advance. Stir Fry is quick cooking, stirring on high heat. Cooking time will also be determined by how thick or thin you slice the vegetables.
    4. Heat oil in the wok and add meat. Sear for 2 minutes and remove to a dish.
    5. Add peppers and celery first. Cook about 1 minute and add broccoli and stir fry another minute.
    6. Add sauce to the wok and next add bok choy and mushrooms (if using Enoki mushrooms add them last). Cook another minute before adding corn and bean sprouts.
    7. Return meat and any juices to the wok, stir, and serve!
    8. Garnish with green onion if desired and serve over rice.

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