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Vegetable Stir Fry

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Ingredients

Adjust Servings:
1 medium Onion, sliced
1 Sliced Pepper
2 Chopped garlic
1 Sliced courgette Skin left on
Pinch Ground Black Pepper
1/2 tablespoon Chopped Herbs of your choice Thyme is particularly good.

Nutritional information

104g
Serving size
402 Kj
Energy Kj
97 Kcal
Energy Kcal
6.6g
Fat
1g
Saturated fat
6.6g
Carbohydrate
2.5g
Fibre
1.6g
Protein
0g
Salt

Vegetable Stir Fry

Features:
    • Serves 2
    • Easy

    Ingredients

    Directions

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    It’s good to have basic vegetables in the kitchen so that a quick healthy meal can be rustled up at any time. Many vegetables can be stir-fried include peppers, courgette (zucchini), red or white onion, asparagus, mushrooms, bok choy and fennel. If you have a cucumber that you need to use up you can add it towards the end of the cooking time. Ideal with meat, fish, brown rice or quinoa. You can oven bake these as well but they will take a little longer to cook.

    The carbohydrate content will vary if you use different vegetables. Onions and peppers are higher in carbohydrate than courgette or asparagus, but they are worth it for their nutritional value.

    Onions are a rich source of chromium, which may prevent insulin resistance, which leads to poor BG control and may increase the risk of cardiovascular disease and type 2 diabetes.

    Onions, particularly red onions are rich in flavonoids, which promote cardiovascular health because of their effect on the inner walls of blood vessels. They can help to prevent heart disease by reducing inflammatory damage.

    Steps

    1
    Done

    Heat the oil in a pan or wok. Add the onion and stir-fry for 3 minutes before adding the garlic.

    2
    Done

    Stir-fry the garlic for 1 minutes stirring all the time to prevent it burning.

    Add the herbs and the remaining vegetables. Cook for 5 - 8 minutes depending on the size of the vegetables and how well cooked you like them.

    3
    Done

    If there is excess oil in the pan, drain the vegetables on kitchen paper before serving on warmed plates. Add a grind of black pepper if liked.

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