Vegetable Stir-Fry
Vegetable Stir-Fry - A quick, nutrient-rich style of cooking
Healthy, because
Even smarter
Nutritional values
It is a light diet - only 154 calories and 4 grams of fat per serving, which provides a good mix of vitamins and minerals. For example, it provides a quarter of our daily requirement of potassium. The mineral helps us to be responsive and is important for an even heartbeat.
For all those who do not want to do without meat: The wok dish can be complemented with fried chicken breast or beef fillet strips - both are nice and lean. In addition,\ there is an extra portion of protein.
(Percentage of daily recommendation)
| Calorie | 149 cal. | (7 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 565 mg | (14 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 2 red onions
- 2 carrots (about 200 grams)
- 300 grams Tomatoes
- 1 garlic clove
- 4 stalks Thai basil
- 1 ripe Pineapple (about 1 kg)
- 1 Tbsp vegetable oil
- 3 Tbsps Oyster sauce
- 5 Tbsps Vegetable broth
- 2 Tbsps soy sauce
- 1 tsp Palm sugar (or brown sugar)
Kitchen utensils
Preparation steps
Peel the onions, cut in half lengthwise and cut into wedges. Peel carrots, halve lengthwise and cut into slices.
Rinse tomatoes and remove stems. Cut into wedges then cut into smaller bite-sized pieces.
Peel garlic and finely chop. Rinse and pat dry the Thai basil, reserve the leaves only.
Peel pineapple, cut into quarters lengthwise, remove the hard core and cut flesh into 2 cm (approximately 3/4-inch) pieces.
Add oil to a hot wok and swirl to coat. Sauté carrots, garlic and onions for 1-2 minutes over high heat while stirring. Reduce the heat to medium, add pineapple and tomatoes and cook for another 5 minutes, stirring frequently.
Add oyster sauce, soy sauce, vegetable broth and palm sugar to the hot wok. Sauté over high heat for 1-2 minutes, stirring constantly. Sprinkle with Thai basil and serve.
