Stir Fry Recipe

Looking for an easy Stir Fry recipe? Learn how to make Stir Fry using healthy ingredients.


Submitted by livers

Makes 4 servings



This is a quick and easy dinner option using a selection of vegetables. Black bean sauce goes really well with the ingredients but other sauces could be used. Add seafood or meat of your choice - don't forget to log amount used!

Recipe Ingredients for Stir Fry

1 medium (2-1/2" dia) Onions
1 serving Red Raw Chillies
1 medium Squash, Summer, Zucchini, Includes Skin
100 grams Asparagus Tips
1 clove Garlic
3 medium (4-1/8" long) Onions, Spring Or Scallions
15 grams Vegetable Oil 100% Pure
90 grams Water
60 grams Blue Dragon Black Bean Sauce

Recipe Directions for Stir Fry

  1. Heat up wok with vegetable oil and add onion, chilli if using and courgette, fry off for around 3 mins.

  2. Add garlic, water and asparagus tips and fry for another 3 mins.

  3. Add spring onion (plus seafood/meat, if using) and black bean sauce and cook for another 3 mins.

  4. Serve with rice or noodles; A great way to get kids to eat vegetables and a good source of fibre!

Categories

Main Dish

Nutrition Facts
Serving Size 161.8g
Amount Per Serving
Calories
75
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
0.6g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
261mg
11%
Potassium
203mg
6%
Total Carbohydrates
8.7g
3%
Dietary Fiber
1.7g
7%
Sugars
4.5g
Protein
2.0g
Vitamin A 6% Vitamin C 26%
Calcium 2% Iron 3%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • No cholesterol
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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