15 Wholesome Wok Recipes That Will Get Dinner On The Desk Quick

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Anyone who likes a good pan-fried dish knows that wok cooking is nothing like a normal old pan.

“Woks are a great kitchen tool for making quick, tasty meals,” says Mia Syn, RD. “Using a wok results in crispy, crispy vegetables that retain more nutrients than if they were cooked.” So if you needed one more reason to invest in a wok (if you don’t already have one), there is your go .

It’s also a total myth that you need to use a ton of oil to make woks. “Remember that we need a good amount of fat in our diet and that many oils provide heart-healthy fats,” says Maxine Yeung, RD. “But if you are concerned about the amount of oil in a recipe, [you can] Always remember to use less. “

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

Aside from making super tasty meals, Syn also says that woks are designed to cook food faster thanks to their tall sloping walls that allow you to move food around easily without spilling it. “Constant stirring allows the food to cook faster because new surfaces of the food come into contact with the hot pan parts and steam is released at the same time, which speeds up the cooking process.” A quick and delicious meal? It’s a win-win situation.

Ready to eat? The basis of any wok meal is pretty simple. Grab your favorite protein like shrimp or chicken, add some veggies and you are good to go. But if you want to get a little fancier, here is a list of delicious wok recipes that you need to make asap.

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1

Spring roll in a bowl

Egg rolls are delicious, but if you want to avoid the fried flour skin, give this meal a try. Salty soy sauce, fresh vegetable strips, and fresh garlic and ginger give this dish a crispness and taste that you can’t get enough of.

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

Japchae, a classic Korean dish made from fried glass noodles, 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 incredibly tasty – the braised mushrooms caramelize into a sticky meal that you can’t stop eating while the chicken adds the 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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4th

Tofu stir fry

Who needs Chinese takeaway when you can make this healthy option right at home in under 20 minutes? Consisting of melting tofu and an assortment of rainbow vegetables, it’s perfect for the vegans at your table.

Per serving: 133 calories, 4.3 g fat (0.9 g saturated), 15 g carbohydrates, 8.2 g sugar, 1144 mg sodium, 2.8 g fiber, 11.3 g protein

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5

Zucchini Mushroom Chicken

This low-carb, vegetable-filled dish delivers the most tender pieces of chicken you’ve ever eaten while the zucchini soaks in the sauce like a pro. Add some rice and vegetables to make a full 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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6th

Mirin and Maple Tempeh Stir Fry

The unique mirin and maple glaze gives this dish a sweet and salty taste that you can’t get enough of. The recipe also uses maple syrup in place of the sugar most stir fry meals typically contain, making for a delicious meal with no sugar crash.

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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7th

Just chow fun

Hello umami! This easy chow fun recipe features fresh vegetables, chewy noodles and a spicy sauce filled with vegetable broth, oyster sauce, garlic and ginger. You can also add the protein of your choice – like shrimp, chicken, or tofu – to make it more filling.

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

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8th

The garlic diaries

Don’t think that you have to go without your favorite pan on a Paleo or Whole30 diet. This dish uses arrowroot powder instead of cornstarch to make it more paleocompatible, while the rich sauce made with coconut aminos and sesame oil adds a touch of flavor.

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

fried kimchi rice

This delicious recipe uses strong kimchi – aka probiotics in abundance! – to give you a spicy dish full of flavor and nutrients. The fermented vegetables are rich in good bacteria that will keep both your gut and stomach happy.

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

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10

Fried rice with shiitake and asparagus

This dish is a simple vegan version of egg fried rice. It’s filled with crispy vegetables and can be remade with any leftover grains. (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 stars the show in this delicious noodle dish, a Thai street food delicacy. The dark soy gives it a strong flavor, while the thick, flat noodles are chewy and tasty.

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

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12th

Fillet of beef and stir-fried vegetables

The winner in this fillet recipe? The marinade. Because the recipe coats the beef with a unique blend of hoisin sauce and Chinese cooking wine overnight, the result is a tender dish full of protein, iron, and vitamins. A simple midweek dinner if ever there was one.

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

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13th

Healthy Pad Thai

Guess what? Homemade Pad Thai tastes even better than to take away. This dish uses monk fruit sweetness, fish sauce, and tamarind paste for a low-sugar option that still has all of the flavors you need – think sweet, salty, and sour.

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

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14th

Roast pork with sugar peas

A fun twist on the tradition, this simple roast pork recipe uses honey and serrano chilies for a delicious mix of sweet and flavorful. Feel free to replace the vegetables with anything that you can still use in the refrigerator.

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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fifteen

Lotus root stir fry

Okay, it might seem strange, but lotus root is packed with nutrients, including fiber and vitamin C. This cool recipe uses mushrooms, spring onions, and red peppers to add nutritional value, while the 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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Nikhita Mahtani is a NYC-based freelance journalist primarily engaged in the fields of health and design.

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