Vegetable Stir Fry

Vegetable Stir Fry

This very simple recipe is full of colour, flavour & nutrients & will make a great addition to your weight loss dish repertoire.

CAL P/SERVE
158
kJ P/SERVE
661
FAT P/SERVE
2.8g
CARBS P/SERVE
20.1g
PROTEIN P/SERVE
6.7g
SUGAR P/SERVE
20.1g
SODIUM P/SERVE
1140g
FAT
%
0.7%
ENERGY RDI%
7.5%

To make the best of this recipe, ensure that you have all ingredients prepared before you start to cook so that you can cook continuously. This recipe is low fat.

Ingredients

  • 1 tsp. sesame oil
  • 1 small onion, cut into wedges
  • 1/4 red capsicum, finely sliced
  • 1/4 green capsicum, finely sliced
  • 2 small or 1 large carrot, finely sliced
  • 50g (10) beans, trimmed
  • 1/4 broccoli cut into florets
  • 1/4 cauli cut into florets
  • 1 bunch bok choy, washed and cut in half
  • 1 tbsp. Kecap manis to taste (thick sweet Indonesian soy sauce)
  • 1 tbsp. fresh lime juice
  • 1 tbsp fish sauce
  • 1 tsp. brown sugar

Method

  1. Heat wok or large non - stick frying pan over high heat.
  2. Add the oil and onions then stir-fry for two minutes or until lightly browned.
  3. Add the capsicum, carrot, broccoli and cauli, and stir-fry until lightly browned.
  4. Stir in beans, bok choy and sauce ingredients, mixed together.
  5. Stir though and cook until the bok choy has just wilted.
  6. Serve immediately with brown rice or jasmine rice.

Nutrition Table

Servings: 2 Serving size:361g
Average Serve Average 100g
Energy 661 kJ 183 kJ
  158 Cal 44 Cal
Protein 6.7 g 1.9 g
Fat, total 2.8 g 0.8 g
- Saturated 0.4 g 0.1 g
Carbohydrate 20.1 g 5.6 g
- Sugars 20.1 g 3.2 g
Sodium 1140 mg 316 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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