Healthy Stir-Fry

"Healthy Stir-Fry" should be considered a redundant title, but sometimes it's not.  Consider the usual side dish that accompanies most stir-fry recipes, that being white rice.  I put it in my useless food category because it lacks the fiber and protein of brown rice and it seriously spikes insulin levels.  It is a worthless starch in my opinion, yet I still stock it for the rare occasion that I am willing to throw caution to wind and indulge in a great rice pudding recipe.  Now, if you are not a fan of brown rice, I pose to you the saying my aunt would regularly recite to me when I would visit her house and she would try to get me to eat a new vegetable: "try it; maybe someday you will like it."  Funny enough, one day I started liking cucumbers thanks to her!  If you really hate brown rice, perhaps try it once and a while in small doses.  Your body will thank you.  I have relatives who are very allergic to wheat (and they know this because they go into a major stupor after eating it as their body works fervently but failingly to digest it) but have no issues with brown rice. 

So...back to making stir-fry healthy.  For starters, watch the oil content.  I limit myself to 2 Tbs. where at all possible.  Next, go for the low sodium soy sauce--high sodium content and water retention are the best of friends, for men or women.  Third, go light on the portion size of proteins that pack a punch in the fat department.  Most people think that pork is super light, but mind you there are varieties that can seriously increase your waistline.  A good alternative is shrimp, or chicken if you don't want to pay the price for shellfish.  If you do go for chicken, look for a brand that raises its foul without hormones and doesn't inject its product with chemical solutions or flavor enhancers.  I like Foster Farms, and you can get that at Costco even. 

Healthy Stir-Fry

1 large onion, preferably of the sweet variety, but yellow will do just fine, diced
2 Tbs. oil, preferably peanut or sesame oil, but other oils work fine also
1 Tbs. minced garlic; you can add less if you aren't as much of a garlic fan
3-4 carrots, thinly chopped
2-3 stalks of celery
6 asparagus spears, cut into 1 inch pieces
3-4 cups brown rice
soy sauce to taste, about 1 tsp.
oyster sauce to taste, about 3 Tbs.
Optional: 1 cup cooked chicken, pork, or shrimp

1.  In a wok or large frying pan, saute onions in oil until soft over medium heat.  Add the garlic and saute for 2 minutes more, being careful to stir often so the garlic doesn't burn.
2.  Dump onion contents into a separate bowl and set aside.  In the wok you just used, add the rest of the veggies along with a 1/2 cup of water and cover and steam for 3-4 minutes until soft.  Strain off any remaining water.  Dump steamed veggies into the bowl holding the onions and garlic.
3.  In the same wok you've been using, add in the brown rice and briefly fry for 2-3 minutes.  You can add extra oil at this point if you would like, but I try not to in order to control the fat content of the dish.
4.  Add all the veggies (and cooked protein of your choice if you are opting for it at this point) to the wok with the brown rice and combine over medium-low heat to reheat veggies (and not burn the rice.)  At this point, add the soy and oyster sauce.  NOTE: The oyster sauce is KEY to this dish--without it, you will lack some serious flavor.
5.  Top with baby green onions (scallions).