Healthy Thai-style vegetable stir-fry

Adapted from Mimi Spencer, The Fast Diet Recipe Book

If you’re attempting to lose weight, it can be hard to find satisfying meals which don’t tip the energy scales. This is one we love, with plenty of flavour but low in calories.

Time

20 minutes total: 5 minutes attended, 15 minutes unattended

Difficulty

very easy

Special requirements

wok

Yield

450 g (servings 1 )

Ingredients

Weight

Volume

Procedure

Oil, peanut

20 g

4 tsp

Heat in a wok over high heat.

Cabbage, red, sliced thinly

100 g

⅛ small

Onion, red, sliced thinly

60 g

½ small

Carrot, peeled and julienned

60 g

½ regular

Broccoli, florets

60 g

¼ medium

Cauliflower, florets

50 g

¼ small

Snow peas

40 g

6 pods

Add to wok in the order shown here and stir-fry for 3 minutes.

Garlic, finely sliced

3 g

1 clove

Chilli, red, finely sliced

6 g

Ginger, peeled and grated

2 g

1 tsp

Add to wok and stir-fry for 30 seconds.

Soy sauce

16 g

1 tbsp

Fish sauce

6 g

1 tsp

Lime, juice

3 g

½ tsp

Beansprouts

30 g

¼ cup

Add to wok and stir-fry for 1 minute.

Remove from heat.

Coriander, fresh, stems

4 g

2 tsp

Add to wok and stir to combine.

Divide evenly into serving dishes.

Coriander, fresh, leaves

4 g

¼ cup

Garnish.

Original: 2012. Adapted: 2014.

Notes

Get the wok nice and hot by putting it over high heat for 10 minutes before using.

Serve and eat quickly after cooking; a stir-fry waits for no-one.

Beansprouts can be substituted with bamboo shoots which have a very similar calorie value.

Making ahead

Prepare the vegetables B and store in an air-tight container until ready to use.

Nutrition

Serving size 450 g; calories 328.9 kcal, kilojoules 1376 kJ, protein 9.6 g, carbohydrates 25.2 g, sugar 12.2 g, fat 20.4 g, saturated fat 1.6 g, unsaturated fat 30.4 g, trans fat 0 g, fiber 7.7 g, cholesterol 0 mg,

Type stir-fry

Author bhsimon

Yield

Servings

Serving size 450 g

Serve	Per serve
Energy (kcal)	328.9
Energy (kJ)	1376
Protein (g)	9.6
Fat (g)	20.4
Carbs (g)	25.2
Sugars (g)	12.2
Fiber (g)	7.7
Sodium (mg)	1417.2
Cholesterol (mg)	0

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