Your Recipe

Veggie Stir-Fry

Ingredient Amount Calories
Broccoli, raw 90g 31kcal
Carrots, raw 130g 53kcal
Peppers, raw, green, sweet 92g 18kcal
Peas 80g 67kcal
Mushrooms white 72g 16kcal
Ginger root 5g 4kcal
Garlic 3g 4kcal
Tap water 30g 0kcal
Olive oil 15g 133kcal
Onions, spring or scallions (includes tops and bulb), raw 20g 6kcal
Cornstarch 8g 30kcal
Oil, sesame, salad or cooking 15g 133kcal
Soy sauce made from soy and wheat (shoyu), low sodium 30g 17kcal

Recipe Tags:

OMAD

Recipe Tags:

Main Dish

Recipe Instructions:

Ingredients:
• 1 cup broccoli florets
• 1 cup bell peppers, sliced
• 1 cup snap peas
• 1 cup carrots, julienned
• 1 cup mushrooms, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 teaspoon ginger, minced
• 2 green onions, sliced
• 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, for thickening)
• Cooked rice or noodles for serving
Instructions:
1. Prepare Sauce: In a small bowl, mix soy sauce, sesame oil, garlic, and ginger.
2. Cook Vegetables: Heat olive oil in a large skillet or wok over medium-high heat. Add broccoli, bell peppers, snap peas, and carrots. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
3. Add Sauce: Pour the sauce over the vegetables. If using cornstarch, add the mixture now to thicken the sauce. Stir-fry for another 2-3 minutes.
4. Finish: Add mushrooms and green onions, and cook for another minute.
5. Serve: Serve hot over cooked rice or noodles.

Nutrition Facts
Portion Size 148 g | ml
Amount Per Portion 128
537
kcal
kilojoules
% Daily Value *
Total Fat 7.9g 10%
Saturated Fat 1.1g 6%
Sodium 304mg 13%
Total Carbohydrate 12g 5%
Dietary Fiber 3.4g 12%
Sugar 4.2g
Protein 3.6g 7%
Vitamin D 0mcg 0%
Calcium 37mg 3%
Iron 1mg 5%
Potassium 375mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 292.99 mcg 33%
Thiamin [B1] 0.124 mg 10%
Riboflavin [B2] 0.177 mg 14%
Niacin [B3] 1.753 mg 11%
Pantothenic acid [B5] 0.583 mg 12%
Vitamin B6 0.224 mg 13%
Cobalamin [B12] 0.007 mcg 0%
Floate [B9] 44.97 mcg 0%
Vitamin C 44.934 mg 50%
Vitamin D 0.036 mcg 0%
Vitamin E 1.16 mg 8%
Vitamin K 47.344 mcg 39%
Betaine 4.784 mg 0%
Choline 20.61 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 12.5 g 5%
Sugars 4.2 g 8%
Dietary fiber 3.4 g 12%
Carbohydrate 9.9 g 0%
Net carbs 8.3g
Aminoacids
Nutrient Amount DV
Alanine 0.206 g 0%
Arginine 0.227 g 0%
Aspartic acid 0.365 g 0%
Cysteine 0.045 g 0%
Glutamic acid 0.648 g 0%
Glycine 0.127 g 0%
Histidine 0.075 g 0%
Isoleucine 0.138 g 0%
Leucine 0.21 g 0%
Lysine 0.187 g 0%
Methionine 0.047 g 0%
Phenylalanine 0.153 g 0%
Proline 0.148 g 0%
Serine 0.152 g 0%
Threonine 0.183 g 0%
Tryptophan 0.029 g 0%
Tyrosine 0.069 g 0%
Valine 0.187 g 0%
Minerals
Nutrient Amount DV
Calcium 37.25 mg 3%
Copper 0.14 mg 16%
Fluoride 6.84 mcg 0%
Iron 0.96 mg 5%
Magnesium 27.38 mg 7%
Manganese 0.34 mg 15%
Phosphorus 85.84 mg 7%
Potassium 375.28 mg 8%
Selenium 2.89 mcg 5%
Sodium 303.54 mg 13%
Zinc 0.63 mg 6%
Other
Nutrient Amount DV
Water 121.84 g 0%
Ash 1.778 g 0%