Say Goodbye To Bland Low Sodium Meals With My Tips For How to Make Low Sodium Stir Fry

According to John, making a low sodium stir fry is simple yet crucial to know a few secrets.

“Properly seasoning with fragrant ginger, garlic and acid like rice vinegar helps savor each bite without extra salt,” reveals John. 

The right ingredients and flavor boosters mean your taste buds will thank you. Learning techniques to optimize flavor with less sodium sets you up for success.

Key Takeaways

Use fresh herbs and spices like ginger, garlic and chili peppers to flavor the stir fry instead of adding soy sauce or salt. Sauté fresh vegetables like broccoli, carrots and bell peppers with a small amount of oil and serve over brown rice.

How to Make a Low Sodium Stir Fry

Making healthy meals doesn’t need to be difficult or dull. This stir fry recipe allows you to enjoy your favorite vegetables and proteins without worrying about excess salt. Follow these easy steps to prepare a delicious and nourishing dinner for the whole family.

Ingredients:

For this stir fry, you will need common ingredients that are likely already in your kitchen or can be found at any grocery store. Using whole foods like chicken, shrimp or tofu paired with veggies provides nutrition without added sodium.

• 1 lb chicken, shrimp, or tofu, cut into 1/2-inch pieces
• 1 red bell pepper, julienned
• 1 carrot, julienned
• 1 cup broccoli florets
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 1/4 cup low-sodium soy sauce OR tamari
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 2 cups cooked brown rice FOR SERVING

Directions:

The directions breakdown each step in an clear, sequential manner so you can easily recreate this dish whenever a satisfying meal is needed. Proper prep and cooking order ensures optimal flavors and texture.

1. Heat a wok or large skillet over high heat. Add the sesame oil and swirl to coat the bottom. When the oil is hot, add the protein of your choice. Cook for 2-3 minutes, stirring frequently, until no longer pink. Transfer to a plate and set aside.
2. Add another splash of sesame oil to the wok if needed. Add the bell pepper and carrots. Stir fry for 2-3 minutes.
3. Add the broccoli and continue cooking for 2 more minutes.
4. Push the veggies to the sides of the wok. Add the garlic and ginger to the middle and cook for 30 seconds, stirring constantly, until fragrant.
5. Return the protein to the wok along with any accumulated juices. Toss everything together until well combined and heated through.
6. Drizzle in the soy sauce and rice vinegar and continue tossing for 1 minute to allow the flavors to blend.
7. Serve the stir fry over cooked brown rice. Enjoy!

Credit : Profiles Nutritional Profiling

Tips for Even Lower Sodium

Even after following a low-sodium recipe, extra messages can still sneak in. These recommendations will guide you on maintaining healthy sodium levels throughout the cooking and eating process. Now dig in to a fresh, low-sodium meal you can feel good about!

• Use low-sodium soy sauce or tamari instead of regular soy sauce (1)
• Limit addition of extra soy sauce at the table
• Rinse canned or frozen veggies to remove extra sodium (2)
• Omit salt additions during cooking
• Substitute fresh herbs, spices, citrus for extra flavor in place of salt

Storage and Reheating Instructions

• Store leftover stir fry in an airtight container in the refrigerator for up to 3 days.
• To reheat, place leftover stir fry in a microwave-safe dish and microwave in 30-second intervals, stirring between each interval, until heated through.
• Alternatively, put leftover stir fry in a skillet over medium heat. Cook, stirring frequently, until heated through.
• You can also reheat individual portions in the microwave by placing stir fry in microwave-safe bowls or containers. Microwave for 15-30 seconds until heated through.
• Check the internal temperature of reheated stir fry reaches 165°F before serving.

The guidelines above help ensure leftover stir fry stays fresh and safe to eat when properly stored in the refrigerator and reheated until hot all the way through. Following food safety practices like checking the internal temperature is important for your health. Now you can enjoy this healthy dish for multiple meals!

Conclusion

I hope sharing my tips for how to make low sodium stir fry has you feeling inspired to whip up a satisfying meal without extra salt. The key is maximizing flavor through intentional ingredient choices and cooking techniques. 

Don’t be afraid to experiment with different veggies, proteins and seasonings to discover new taste bud pleasing combinations. 

While focusing on whole foods keeps sodium in check, prioritizing freshness and proper cooking methods nourish your body from the inside out. Get excited to feel good while noshing on a meal you can be proud of. 

As cooking for health doesn’t need to be dull or difficult – it can truly be delicious. Have fun in the kitchen making this recipe your own, then sit down to a meal that hits the spot without concerns about high sodium levels weighing on your wellbeing. Bon appetit!

Let me know if you have any other questions! I’d love to hear about your experience trying out the low sodium stir fry recipe.

References

1. https://draxe.com/nutrition/tamari/
2. https://www.tastingtable.com/1241448/should-you-rinse-canned-vegetables/

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