Make the most of lean protein and fresh vegetables with these fast and easy stir-fry suppers. - By: Jaime Harder, R.D

Few recipes are faster and easier to prepare than stir-fries. This quick-cooking method makes the most of lean proteins and lots of fresh vegetables, retaining both flavor and crispy texture. Because stir-frying is fast, it's best to have the ingredients prepped prior to cooking. The following recipes are both simple to create and healthy to enjoy and at under 300 calories per serving, stir-frying may just become your new favorite cooking technique.

Use lean cuts of beef such as flank steak to cut back on extra fat and calories without sacrificing flavor. Shitake mushrooms also add a meaty taste without adding fat, while bok choy, a Chinese variety of cabbage, is an excellent source of vitamin C. Serve over brown rice for a meal that's packed with flavor and fiber.

Ingredients: 2 tablespoons grated fresh ginger 1 tablespoon minced fresh garlic 3 tablespoons low-sodium soy sauce 4 teaspoons cornstarch, divided 1 teaspoon toasted sesame oil 1/2 teaspoon crushed red pepper 1 pound flank steak, trimmed and thinly sliced Cooking spray 2 cups thinly sliced shiitake mushrooms (about 1/2 pound) 1 cup thinly vertically sliced onion 1 cup red bell pepper strips 4 cups sliced bok choy (about 1 medium head) 1 cup less-sodium beef broth

Combine ginger, garlic, soy sauce, 2 teaspoons cornstarch, oil, and crushed red pepper in a large zip-top bag; add steak to bag. Seal and marinate in refrigerator 20 minutes.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray, and add mushrooms, onion, and bell pepper to pan. Cook 3 minutes or until crisp-tender; transfer to a large bowl. Add bok choy to pan; sauté 2 minutes or until slightly wilted; add to bowl; keep warm.

Recoat pan with cooking spray. Add half of steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Transfer to a large bowl; keep warm. Coat pan with cooking spray. Add remaining steak mixture to pan; cook 3 minutes or until browned, stirring occasionally. Add to bowl; keep warm.

Combine broth and remaining 2 teaspoons cornstarch, stirring with a whisk. Add to pan, scraping pan to loosen browned bits. Bring to a boil; cook 1 minute or until mixture thickens, stirring constantly. Return steak and vegetables to pan; toss gently to coat.

Shrimp is rich in nutrients such as selenium, vitamin D, and vitamin B12 and is also low in calories. If fresh shrimp isn't an option for you, try the widely available pre-cooked and frozen varieties for a meal that cooks in minutes.

Ingredients: 1 pound medium shrimp, peeled and deveined 1 teaspoon chopped peeled fresh ginger 1/2 teaspoon salt Dash of white pepper 1/2 cup water 1 tablespoon mirin (sweet rice wine) 2 teaspoons low-sodium soy sauce 1 1/2 teaspoons cornstarch 1 teaspoon sugar 1 teaspoon dark sesame oil 1/2 teaspoon chile paste with garlic (such as sambal oelek) 1 tablespoon canola oil, divided 1 cup thinly vertically sliced onion 4 garlic cloves, minced 1 cup diagonally cut celery

Place shrimp in a medium bowl. Sprinkle with ginger, salt, and pepper; toss well. Let stand 5 minutes.

Combine 1/2 cup water and next 6 ingredients (through chile paste) in a small bowl, stirring with a whisk.

Heat 1 teaspoon canola oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; stir-fry 2 minutes. Remove shrimp mixture from pan; set aside. Wipe pan dry with a paper towel. Heat remaining 2 teaspoons canola oil in pan over medium-high heat. Add onion and garlic; stir-fry 1 minute. Add celery; stir-fry 1 minute. Return shrimp mixture to pan; stir-fry 1 minute or until shrimp are done.

Add water mixture to pan. Bring to a boil; cook 1 minute or until thick, stirring constantly with a whisk. Serve immediately.

Lean flank steak and low-sodium soy sauce cut back on extra calories and sodium without sacrificing flavor. The broccoli adds and extra punch of vitamin C.

Ingredients: 1 pound pre-cut beef for stir-fry 2 garlic cloves, smashed 1 tablespoon minced fresh ginger 2 tablespoons soy sauce 1 bunch broccoli (about 1 lb.) 2 tablespoons vegetable oil 1/2 cup water 1 1/2 cups beef broth 2 tablespoons cornstarch 1 cup fresh mung bean sprouts

Combine beef, garlic, ginger and soy sauce in a bowl and let stand.

Wash broccoli thoroughly and cut into florets. Trim and peel stems and cut into 1/4-inch thick slices.

Heat 1 Tbsp. oil in a large nonstick skillet or wok over high heat, add broccoli florets and stems, then stir-fry for 2 minutes. Add 1/2 cup water and stir until water evaporates. Transfer broccoli to a plate.

Add remaining oil to pan, add beef mixture and stir-fry for 3 minutes. Stir together broth and cornstarch, add to meat and stir-fry until sauce is thickened, about 3 minutes longer. Add broccoli and bean sprouts, then cook, stirring, until heated through, about 2 minutes.

Who can resist the combination of spicy, salty and sweet? This dish is the best of all three. Use whatever vegetables you have on hand–peppers, water chestnuts, snap peas, shredded carrots–to add crunch and extra nutrients.

Ingredients: 1 teaspoon canola oil 1/4 cup hoisin sauce 1/4 cup ketchup 1 teaspoon low-sodium soy sauce 1/2 teaspoon bottled minced garlic 1/8 to 1/4 teaspoon ground red pepper 1 (1-pound) pork tenderloin, trimmed, cut into 1/2-inch pieces 1 teaspoon black pepper 1/4 teaspoon salt 2 teaspoons dark sesame oil 1 cup presliced zucchini 1 cup presliced red bell pepper 1 teaspoon bottled ground fresh ginger (such as Spice World) 1/2 cup chopped green onions 1 teaspoon toasted sesame seeds

Heat canola oil in a large nonstick skillet over medium-high heat. Combine hoisin sauce and next 4 ingredients (through ground red pepper), stirring until blended; set side. Add pork to pan; sprinkle with black pepper and salt. Cook 3 minutes on each side or until done. Remove from pan. Add sesame oil to pan. Add zucchini, bell pepper, and ginger; stir-fry 4 minutes or until bell pepper is tender. Stir in onions and pork. Add hoisin mixture to pan; toss to coat. Sprinkle with sesame seeds.

Turkey tenderloin is a lean and flavorful protein choice that pairs well with the antioxidant rich broccoli and red bell pepper. The addition of water chestnuts gives a terrific crunch.

Ingredients: 2 teaspoons sesame oil, divided 1 (1-pound) turkey tenderloin, cut into thin strips 1 cup fat-free, less-sodium chicken broth 4 garlic cloves, minced 1 1/2 tablespoons cornstarch 1/4 teaspoon crushed red pepper 1/4 teaspoon salt 1 red bell pepper, cut into thin strips 2 cups fresh broccoli florets 1 (8-ounce) can sliced water chestnuts, drained 2 tablespoons low-sodium soy sauce

Place a large nonstick skillet over medium-high heat until hot. Add 1 teaspoon sesame oil to pan, and tilt to coat evenly. Add turkey, and stir-fry 5 minutes or until turkey is no longer pink in center. Remove turkey, and set aside.

Combine broth and next 4 ingredients in a small bowl; stir until cornstarch dissolves. Set aside.

Add remaining 1 teaspoon oil to pan; add pepper strips and broccoli; stir-fry 1 minute. Add water chestnuts, and stir-fry 30 seconds. Increase heat to high. Stir broth mixture, and add to pan with soy sauce, turkey, and any accumulated juices. Bring to a boil; cook 1 to 2 minutes or until slightly thickened.

Scallops are a slightly sweet variety of shellfish in season from October through March, however frozen scallops are available at supermarkets everywhere year-round. Scallops are a good source of vitamin B12 and omega-3 fatty acids, both of which contribute to overall cardiovascular health.

Ingredients: 12 ounces sugar snap peas, trimmed and blanched 12 ounces sea scallops, rinsed and patted dry 1/2 cup fat-skimmed chicken broth 2 tablespoons mirin or rice wine 1 tablespoon cornstarch 2 tablespoons vegetable oil 2 tablespoons thinly sliced green onions 1 tablespoon minced garlic 1/4 teaspoon hot chile flakes 1/2 cup slivered fresh basil leaves

Cut sugar snap peas on the diagonal into about 1/2-inch lengths. Cut scallops in half to form half-moon shapes.

In a small bowl or glass measure, whisk chicken broth, mirin, and cornstarch until well blended.

Pour oil into a 12-inch nonstick frying pan or 14-inch wok over high heat. When hot, stir in green onions, garlic, and chile flakes. Stir until fragrant, 30 to 45 seconds.

Add scallops and cook, stirring occasionally, until surface of scallops is mostly opaque, about 2 minutes. Stir in sugar snap peas, and pour in broth mixture. Cook, stirring, until sauce is thick and glossy and scallops are opaque but still moist-looking in center of thickest part (cut to test), 2 to 3 minutes.

Stir in half the basil, then pour into a serving bowl and sprinkle with remaining basil.

Serve with cooked rice.

Sure to become a family favorite, this dish cooks in a flash and is perfect for busy nights when you're crunched for time. Try adding bell pepper strips or snow peas for extra fiber, nutrients and flavor.

Ingredients: 1/4 cup low-sodium chicken broth or water 1 tablespoon soy sauce 1 tablespoon rice vinegar 2 teaspoons cornstarch 2 teaspoons vegetable oil 1 (2-inch) piece fresh ginger, peeled and grated 5 scallions, chopped, white parts separated from green 2 (8 oz.) boneless pork chops, cut into thin strips 1/4 cup plus 1 Tbsp. dry-roasted peanuts, chopped

In a small bowl, mix broth, soy sauce, vinegar and cornstarch together. Set aside.

Warm oil in a wok or large skillet over medium-high heat. Add ginger and white part of scallions. Cook, stirring constantly, until scallions are just softened, about 1 minute.

Add pork and cook, tossing with tongs, until firm and no longer pink, 5 minutes.

Stir in sauce and 1/4 cup peanuts. Cook, stirring constantly, until sauce is thickened and pork is heated through, 2 minutes. If sauce is too thick, add broth, 1 Tbsp. at a time, until it reaches desired consistency. Top with green part of scallions and 1 Tbsp. peanuts.

Packed with veggies and delicious flavors like coconut, lime and curry, this meal is a cinch to prepare and will surely become a family favorite. And at only 271 calories per serving, there's no better reason for staying home and enjoying a meal at home.

Ingredients: 1/4 cup rice vinegar 2 tablespoons brown sugar 2 tablespoons fresh lime juice 2 teaspoons red curry paste 1/8 teaspoon crushed red pepper 1 pound skinless, boneless chicken breast, cut into bite-sized pieces 1 1/2 tablespoons vegetable oil, divided 1 cup chopped onion 1 cup chopped carrot 1 (8-ounce) package presliced mushrooms 1/2 cup light coconut milk 1 tablespoon fish sauce 1/2 teaspoon salt 1 cup fresh bean sprouts 1/4 cup chopped fresh cilantro

Combine rice vinegar, brown sugar, lime juice, red curry paste, and crushed red pepper in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator 15 minutes, turning once.

Remove chicken from the bag, reserving marinade. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add chicken; stir-fry 4 minutes. Remove chicken from pan; keep warm. Add remaining 1 1/2 teaspoons oil to pan. Add onion and carrot; stir-fry 2 minutes. Add mushrooms; stir-fry 3 minutes. Add reserved marinade, scraping pan to loosen browned bits. Add coconut milk and fish sauce; bring to a boil. Reduce heat, and simmer 1 minute. Stir in chicken and salt; cook 1 minute. Top with sprouts and cilantro.