Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Quick Stir-Fry Sauce


Many jarred stir-fry sauces are packed with unhealthy high-fructose corn syrup, sodium, and a list of ingredients I cannot even pronounce! Save money and enjoy improved flavor by making your own stir-fry sauce.

½ cup low-sodium soy sauce

½ cup chicken or vegetable broth

3 tablespoons catsup (free from high-fructose corn syrup)

2 tablespoons rice vinegar

1 tablespoon sesame oil

1 tablespoon brown sugar

1½ teaspoons honey

1 teaspoon sriracha or other hot sauce

¼ teaspoon freshly ground black pepper

½ cup cold water

2 tablespoons cornstarch

2 tablespoons extra-virgin olive oil

1 tablespoon minced garlic

1 teaspoon ground ginger

1 In a medium bowl, stir to combine the soy sauce, broth, catsup, rice vinegar, sesame oil, brown sugar, honey, sriracha, and pepper. Set aside.

2 In a small bowl, mix together the water and cornstarch until there are no lumps. Set aside.

3 In a small saucepan over medium heat, heat the olive oil. Sauté the garlic and ginger just until the oil begins to simmer, 1 to 2 minutes.

4 Whisk in the soy sauce mixture, and bring the liquid to a boil.

5 Slowly whisk in the cornstarch mixture. Cook the sauce for a few minutes more until it has thickened, stirring constantly.

6 Store the sauce in an airtight container in the refrigerator for up to 1 week or freeze for up to 1 month. Reheat the sauce and stir well before using.

Per Serving (¼ cup): Calories: 93 Total fat: 5g Sodium: 846mg Total carbs: 10g Sugar: 4g Fiber: 0g Protein: 2g

Post-Op Servings

image ¼ cup