Stir Fried Chinese vegetables Recipe

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Stir Fried Chinese vegetables
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Ingredients
10
Count
Nutrition
133
Calories
Total time
30
Minutes
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Ingredients:

  • 100 g snake beans
  • 150 g broccoli
  • 1 medium red capsicum
  • 2 tbsp oil
  • 2 cloves garlic, crushed
  • 1 tbsp sesame oil
  • 2 tsp soy sauce
  • salt (optional)

Directions:

  1. Wash and trim thick stalks from baby Kai Lan.
  2. Cut leaves into wide strips.
  3. Cut snake beans into 5 cm lengths and slice spring onions diagonally.
  4. Cut broccoli into small florets.
  5. And capsicum into diamond about 2 cm wide.
  6. Heat oil in large heavy based frying pan or wok.
  7. Add garlic and ginger and cook over medium heat for 30 seconds stirring constantly.
  8. Add beans, spring onions and broccoli, stir-fry for 3 minutes.
  9. Add capsicum, stir-fry a further 2 minutes.
  10. Now add baby kailang and stir-fry for 1 minute more.
  11. Lastly add soya sauce and sesame oil, toss through and transfer the vegetables to a serving dish and serve immediately.
  12. Recipe secret: Cutting vegetables into thin,even-sized pieces and on the diagonal helps them to cook quickly.
  13. Also add the leafy vegetable last as they cook quickly and cook them until the leaves have just soften.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 132.75 Kcal (556 kJ)
Calories from fat 92.03 Kcal
% Daily Value*
Total Fat 10.23g 16%
Sodium 189.72mg 8%
Potassium 135.03mg 3%
Total Carbs 9.42g 3%
Sugars 4.6g 18%
Dietary Fiber 1.21g 5%
Protein 1.57g 3%
Vitamin C 37.6mg 63%
Iron 0.5mg 3%
Calcium 21.1mg 2%
Amount Per 100 g
Calories 103.55 Kcal (434 kJ)
Calories from fat 71.78 Kcal
% Daily Value*
Total Fat 7.98g 16%
Sodium 147.98mg 8%
Potassium 105.32mg 3%
Total Carbs 7.35g 3%
Sugars 3.58g 18%
Dietary Fiber 0.94g 5%
Protein 1.22g 3%
Vitamin C 29.4mg 63%
Iron 0.4mg 3%
Calcium 16.5mg 2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.3
    Points
  • 4
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

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