When I cook Asian at home, I rarely use rice or noodles. Instead, shortly before finishing, I add in a couple of cups of soybean sprouts (I buy them fresh at the greengrocer, but I can also get them bagged in the supermarket’s chilled produce aisle). Low carb, lower-calorie than rice, high fiber, high protein, similar texture to noodles, doesn’t spike my blood glucose. Another option is to use Enoki mushrooms – the thin, spaghetti-like mushrooms we often see in Japanese cuisine.
I don’t add fruit in unless I’m making sweet-and-sour or Teriyaki – and when I do add them, I add fresh rather than canned. But then again, I only use frozen veggies when I’m out of fresh.
While I do use a number of pre-made Asian sauces (hoisin sauce, oyster sauce, fish sauce, peanut sauce, Asian hot sauce), I tend to be cautious with them because they are extremely high in sodium, and many have a lot of sugar or high-fructose corn syrup. I do look at the ingredients to see if there is a way I can create healthier versions of them from scratch. A basic “oyster-style sauce” can be created from a tablespoon of low-sodium soy sauce, a half-teaspoon of five-spice powder, a teaspoon of cornstarch (or arrowroot!), a tablespoon of (unseasoned) rice-wine vinegar, and no more than a quarter cup of water. Mix the dry ingredients together, slowly mix in the wet ingredients until smooth. Add while the the stir-fry is still on the stove, and toss until the sauce is thickened.