EatSmarter exclusive recipe

Vegetable Stir-Fry

with Pineapple and Thai Basil
4.285715
Average: 4.3 (7 votes)
(7 votes)
Vegetable Stir-Fry

Vegetable Stir-Fry - A quick, nutrient-rich style of cooking

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
149
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie149 kcal(7 %)
Protein3 g(3 %)
Fat4 g(3 %)
Carbohydrates25 g(17 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A0.7 mg(88 %)
Vitamin D0 μg(0 %)
Vitamin E1.8 mg(15 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.6 mg(13 %)
Vitamin B₆0.2 mg(14 %)
Folate37 μg(12 %)
Pantothenic acid0.6 mg(10 %)
Biotin7.4 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C41 mg(43 %)
Potassium565 mg(14 %)
Calcium77 mg(8 %)
Magnesium50 mg(17 %)
Iron2.5 mg(17 %)
Iodine12 μg(6 %)
Zinc0.9 mg(11 %)
Saturated fatty acids0.4 g
Uric acid60 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 red onions
2 carrots (about 200 grams)
300 grams tomatoes
1 garlic
4 stalks Thai basil
1 ripe Pineapple (about 1 kg)
1 tablespoon vegetable oil
3 tablespoons Oyster sauce
5 tablespoons Vegetable broth
2 tablespoons soy sauce
1 teaspoon Palm sugar (or brown sugar)
How healthy are the main ingredients?
tomatosoy sauceonioncarrotgarlic
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Wok, 1 Wooden spoon, 1 Peeler

Preparation steps

1.
Vegetable Stir-Fry preparation step 1

Peel the onions, cut in half lengthwise and cut into wedges. Peel carrots, halve lengthwise and cut into slices.

2.
Vegetable Stir-Fry preparation step 2

Rinse tomatoes and remove stems. Cut into wedges then cut into smaller bite-sized pieces.

3.
Vegetable Stir-Fry preparation step 3

Peel garlic and finely chop. Rinse and pat dry the Thai basil, reserve the leaves only.

4.
Vegetable Stir-Fry preparation step 4

Peel pineapple, cut into quarters lengthwise, remove the hard core and cut flesh into 2 cm (approximately 3/4-inch) pieces.

5.
Vegetable Stir-Fry preparation step 5

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.

6.
Vegetable Stir-Fry preparation step 6

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.