Stir-Fried Seafood
Stir-Fried Seafood - Slim feasting: crunchy vegetables with mixed seafood
Healthy, because
Even smarter
Nutritional values
It could hardly be better\: the low-fat mix of fresh vegetables and seafood combines to form an almost ideal nutrient combination of valuable protein, satiating fibre and a true mineral and vitamin potpourri.
Perfect accompaniments: 2 slices of wholemeal baguette per serving and a salad of rocket and cherry tomatoes, dressed with a light balsamic dressing.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 358 mg | (9 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 51 μg | (26 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 90 mg |
Ingredients
- Ingredients
- 250 grams Mixed seafood (frozen)
- 1 sm stalk Leeks (about 70 grams)
- salt
- 100 grams Mung bean sprouts
- 50 grams Baby corn cob (canned)
- 50 grams Snow peas
- 100 grams Bok Choy
- 1 garlic clove
- 1 red chili pepper
- 1 tsp sunflower oil
- 3 Tbsps light soy sauce
- 100 milliliters Vegetable broth
Kitchen utensils
Preparation steps
Thaw frozen seafood according to package instructions.
Meanwhile, halve leeks lengthwise, rinse well, drain and cut into 1 cm (approximately 1/2-inch) wide strips.
In a pot, bring salted water to a boil. Cook leeks and bean sprouts in separate batches for 1 minute each. Drain, rinse under cold water and drain well.
Drain baby corn and cut in half lengthwise. Rinse snow peas, drain and cut in half crosswise.
Rinse and drain bok choy, halve lengthwise and cut into wide strips.
Peel the garlic and chop finely. Rinse chile pepper, cut in half, remove the ribs and seeds, if desired, rinse again and finely chop.
Rinse thawed seafood in cold water, drain and pat dry with paper towels.
Heat the oil in a wok or large skillet. Stir-fry garlic and chile for 1 minute. Add seafood and stir-fry for about 5 minutes.
Add snap peas, corn, bok choy and leek to the to wok and stir-fry for another 3 minutes, then stir in the sprouts.
Add soy sauce and broth and bring to a vigorous boil. Season to taste with salt and serve.
