15 healthy wok recipes that will put dinner on the table fast


Well plated

Anyone who loves a good stir-fry knows that there is something about cooking in a wok that just can’t compare to a regular old skillet.

“Woks are a great kitchen tool for making quick and tasty meals,” says Mia Syn, RD. “Using a wok makes vegetables tender and crunchy, which allows them to retain more nutrients than if they were boiled.” So, in case you need another reason to invest in a wok (if you don’t already have one), there you are.

It’s also a total myth that woks force you to use a ton of oil. “Keep in mind that we need a fair amount of fat in our diet and that many oils provide heart-healthy fats,” says Maxine Yeung, RD. “But if you’re worried about the amount of oil in a recipe, [you can] always remember to use less.

Yeung also suggests using an oil with a high smoke point, like avocado oil, for cooking, as opposed to refined oils like canola. If you cook with an oil that has been heated beyond its smoke point, you can destroy the beneficial nutrients in the food. Cooking with higher smoke point oils can prevent this.

In addition to making super tasty meals, Syn also says that woks are designed to help cook food faster, thanks to their slanted walls that allow you to easily move food without knocking it over. “Constantly stirring food helps it cook faster because it puts new surfaces of food in contact with the hot parts of the pan while releasing steam, which speeds up the cooking process. A quick and tasty meal is a win-win.

Ready to eat? The basis of any wok meal is pretty straightforward. Take your favorite proteins, like shrimp or chicken, add some veg and it’s good. But if you want to get a little more sophisticated, here is a list of some delicious wok recipes that you will need to whip up ASAP.

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1

Egg roll in a bowl

Spring rolls are delicious, but if you want to avoid the fried flour skin, try this meal. Salted soy sauce, strips of fresh vegetables, fresh garlic and ginger give this dish a crunch and flavor you can’t live without.

Per serving: 281 calories, 15 g fat (4 g saturated), 13 g carbohydrates, 4 g sugar, 3 g fiber, 27 g protein

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2

Japchae

A classic Korean dish of sautéed glass noodles, japchae is as healthy as it is delicious. This recipe uses beef, carrots, mushrooms, and sesame seeds for fiber, protein, and vitamins.

Per serving: 509 calories, 4 g fat (3 g saturated), 82 g carbohydrates, 10 g sugar, 1226 mg sodium, 3 g fiber, 12 g protein

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3

Chinese Braised Chicken with Mushrooms

This recipe is super simple, but that doesn’t mean it isn’t insanely tasty – the braised mushrooms caramelize together for a sticky meal you can’t stop eating, while the chicken adds protein.

Per serving: 285 calories, 19 g fat (4 g saturated), 8 g carbohydrates, 1 g sugar, 480 mg sodium, 1 g fiber, 16 g protein

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4

Tofu Stir-Fry

Who needs Chinese take-out when you can make this healthy option at home in under 20 minutes? Made with melt-in-the-mouth tofu and an assortment of rainbow vegetables, it’s perfect for vegans at your table.

Per serving: 133 calories, 4.3 g fat (0.9 g saturated fat), 15 g carbohydrates, 8.2 g sugar, 1144 mg sodium, 2.8 g fiber, 11, 3 g of protein

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5

Chicken with zucchini and mushrooms

This low-carb, veggie-packed dish will give you the tenderest chunks of chicken you’ve ever tasted, while zucchini dip in gravy like a pro. Add rice and green vegetables to create a complete meal.

Per serving: 265 calories, 14 g fat (7 g saturated), 8 g carbohydrates, 5 g sugar, 1583 mg sodium, 1 g fiber, 28 g protein

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6

Stir-fried with mirin and maple tempeh

The unique mirin and maple frosting gives this dish a sweet and salty flavor that you won’t be able to live without. The recipe also uses maple syrup, instead of the sugar that most stir-fries typically contain, resulting in a delicious meal without the sugar.

Per serving: 323 calories, 9.2 g fat (1.6 g saturated), 43 g carbohydrates, 27.5 g sugar, 884.4 mg sodium, 8.7 g fiber, 16.6 g protein

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7

Easy food fun

Hi, umami! This fun and easy-to-eat recipe features fresh veggies, chewy noodles, and a hot sauce filled with vegetable broth, oyster sauce, garlic, and ginger. You can also add any protein of your choice, such as shrimp, chicken or tofu, to make it more filling.

Per serving: 517 calories, 14.6 g of fat (11.3 g saturated), 85 g of carbohydrates, 8.5 g of sugar, 914.9 mg of sodium, 5 g of fiber, 10.7 g of protein

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8

Garlic logs

Don’t think that following a Paleo or Whole30 diet means you have to give up your favorite stir-fry. This dish uses arrowroot powder instead of cornstarch to make it more paleo-compliant, while the rich sauce with coconut amino acids and sesame oil adds a touch of flavor. ‘spice.

Per serving: 416 calories, 18 g fat, 22 g carbohydrates, 7 g sugar, 544 mg sodium, 4 g fiber, 42 g protein

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9

Kimchi Fried Rice

This delicious recipe uses bold kimchi – aka probiotics galore! – to give you a tangy dish full of flavor and nutrients. Fermented vegetables are rich in good bacteria that will keep both your gut and stomach happy.

Per serving: 289 calories, 8 g of fat (0 g saturated), 46 g of carbohydrates, 3 g of sugar, 2 g of fiber, 6 g of protein

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ten

Fried Rice With Shiitake And Asparagus

An easy vegan spin on egg fried rice, this dish is filled with crunchy veggies and can be recreated using whatever leftover grains you have. (Yes, even quinoa.)

Per serving: 289 calories, 5 g fat (1 g saturated), 53 g carbohydrates, 3 g sugar, 819 mg sodium, 4 g fiber, 9 g protein

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11

Pad See Ew

Chinese broccoli is the star of the show in this delicious noodle dish, a Thai street food delight. The black soy adds a strong flavor, while the thick, flat noodles are chewy and delicious.

Per serving: 510 calories, 13.2 g of fat (2 g of saturated fat), 73.4 g of carbohydrates, 2.9 g of sugar, 406 mg of sodium, 1.6 g of fiber, 25.1 g of protein

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12

Beef Tenderloin and Sautéed Vegetables

The winner of this filet mignon recipe? The marinade. Since the recipe calls for coating the beef overnight in a unique blend of hoisin sauce and Chinese cooking wine, the result is a tender dish packed with protein, iron, and vitamins. An easy weekday dinner if there ever was one.

Per serving: 358 calories, 9.9 g of fat, 14.2 g of carbohydrates, 4.6 g of sugar, 1534 mg of sodium, 4 g of fiber, 51.9 g of protein

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13

Healthy pad thai

Guess what? Homemade pad thai tastes even better than takeout. This dish uses monk fruit sweetener, fish sauce, and tamarind paste for a low-sugar option that still has all the flavors you need – think sweet, salty, and sour.

Per serving: 443 calories, 11 g of fat, 57 g of carbohydrates, 2 g of sugar, 27 g of protein

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14

Pork stir-fry with sweet peas

This simple pork stir-fry recipe takes a fun twist on the tradition, using honey and serrano peppers for a mouth-watering mix of sweet and spicy. Feel free to replace the vegetables with anything you could have used in the fridge.

Per serving: 506 calories, 25 g fat (6 g saturated), 31 g carbohydrates, 17 g sugar, 799 mg sodium, 4 g fiber, 42 g protein

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15

Sautéed lotus root

Okay, that might sound weird, but lotus root is actually packed with nutrients, including fiber and vitamin C. This cool recipe uses mushrooms, green onions, and red peppers to boost nutrition, while that oyster sauce and white wine vinegar stimulate your taste buds.

Per serving: 161 calories, 7 g fat (1 g saturated), 21 g carbohydrates, 2 g sugar, 416 mg sodium, 5 g fiber, 4 g protein

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