Chinese stir-fries

Chinese stir-fries are a dynamic and versatile cooking technique where ingredients are rapidly fried in a small amount of very hot oil while being constantly tossed in a wok. This method, originating from China, can feature an endless variety of combinations, from tender chicken with broccoli to spicy tofu with mixed vegetables, all bound by a flavorful sauce.

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🍽️ Nutrition at a glance

A typical stir-fry is a balanced meal, offering protein from meat, tofu, or eggs, and a wealth of vitamins and fiber from vegetables, though the rice served alongside adds carbohydrates. The calorie count can vary widely, from a lighter vegetable version around 300-400 calories to a heartier meat-based dish with sauce and rice that can reach 600-800 calories per serving.

Nutrition breakdown

Calories	250 kcal
Protein	15 g
Carbs	15 g
Fat	15 g
Fiber	4 g
Sugar	5 g
Sodium	800 mg
Vitamin C	30 mg
Vitamin A	150 µg
Vitamin K	50 µg
Folate	60 µg
Iron	3 mg
Potassium	400 mg
Calcium	80 mg
Magnesium	40 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the stir-fry is a symbol of Chinese culinary ingenuity, designed to maximize flavor and texture while conserving fuel and ingredients. Nutritionally, the quick, high-heat cooking helps vegetables retain their crispness, color, and more of their heat-sensitive nutrients compared to longer cooking methods.