Healthy Stir Fry Veggies Recipe
User Reviews
5
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Prep Time
5 mins
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Cook Time
5 mins
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Additional Time
15 mins
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Total Time
25 mins
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Servings
3 people
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Calories
149 kcal
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Course
Side Dish, Main Course
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Cuisine
Asian
Healthy Stir Fry Veggies Recipe
Description
The recipe begins by washing and slicing vegetables into thin strips or chunks for even cooking. Cauliflower florets and carrot slices are steamed for 10 minutes, followed by adding red and yellow bell peppers for 5 more minutes of steaming. This method gently softens the vegetables while preserving texture.
After steaming, vegetables are stir-fried briefly in neutral cooking oil with salt and black pepper to season. Sweet corn kernels and pineapple chunks are added to complement the vegetables with juicy sweetness. Tomato ketchup and soy sauce create a light tangy-salty sauce that coats the vegetables during a brief simmer, enhancing flavor without overwhelming the natural vegetable tastes.
This vegetable stir fry is low calorie and keeps the vegetables tender while adding a touch of savory and sweet notes. It can be served as a healthy side dish or combined with protein and grains for a balanced meal.
To maintain the best texture, avoid overcooking the vegetables during steaming and stir-frying. The recipe suggests watching cooking times carefully to retain crispness and color.
Ingredients
- ¼ cauliflower
- 1 carrot
- 1 bell pepper red
- 1 bell pepper yellow
- 1 cup corn kernels frozen
- ¼ cup pineapple canned
- 1 tablespoon neutral cooking oil generic cooking oil
- 1 tablespoon salt
- 1 teaspoon black pepper
- 1 teaspoon tomato ketchup
- 2 teaspoon soy sauce
Instructions
Chop the Veggies
- After thorough washing and rinsing, chop the vegetables into long thin slices except for cauliflower.
Steam the veggies
- Using a steamer, steam cauliflower and carrot for 10 minutes. Add bell peppers and steam for 5 minutes more.
- After 15 minutes, remove veggies from the steamer and cool them slightly.
Stir Fry Veggies
- Pour in oil into a pan, add steamed veggies. Add salt and pepper to them.
- Saute for 2 minutes, stir in corns stir fry and add pineapple slices.
- Pour in tomato ketchup and soy sauce.
- Simmer stir fry for 2-3 minutes.
- Healthy low-calorie stir veggies are ready to serve.
Notes
- Avoid overcooking vegetables to maintain texture and color.
- Follow recommended steaming times closely for tender-crisp results.
- Check the source post for additional preparation and serving tips.
- Subscribe to the recipe channel or updates for more recipes like this.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3people
Amount Per Serving
Calories 149 kcal
% Daily Value*
| Serving | 3people | |
| Calories | 149kcal | 7% |
| Carbohydrates | 25g | 8% |
| Protein | 4g | 8% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Sodium | 3374mg | 141% |
| Potassium | 570mg | 12% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 5899IU | 118% |
| Vitamin C | 131mg | 146% |
| Calcium | 30mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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