Nutritious and Light Veg- Stir-Fry!
Cooking food at home always has its positive effects on health. You can opt for your favorite and also a make healthier choices when you cook yourself or someone cooks for you at home.
You have an advantage of choosing the right and fresh ingredients, the amounts of the ingredients to be added, the combination and along with all this the nutrition it provides is of the first class grade!
Not to forget it is cost effective as well.
Stir-fry is the simplest, yet nutrient rich recipe with minimum hassle. It is also a low calorie recipe which makes it an ideal choice for those watching their weights!
Once you know how to how cook, you can make n number of combinations and enjoy stir-fry just the way you like it and be relieved that it will provide you the best of nutrients.
Okay, so here’s a list of ingredients that we have chosen for you:
The Veggies
1/2 cup Diced Carrots
1/4 cup Juliens of French Beans
1/4 cup Diced Green capsicum
1/4 cup Broccoli florets
1/4 cup Diced Zucchini
1/4 cup Red-Yellow Bell Peppers
1/4 cup Onions
The Protein
1/2 cup Low fat Cottage Cheese
The Herbs and Spices
Dried Oregano — As per taste
Black Pepper — As per taste
Garlic — 3–4 cloves
The Oil
Olive Oil or any other (amount used should be less)
Method of Preparation
1. In a wok or a non-stick pan add small quantity of olive oil. 2–3 tsp. will be enough for two people.
2. Then add diced onions and finely chopped garlic. After sautéing onions and garlic for a couple of minutes add the other medium sized diced veggies and low fat cottage cheese.
3. Stir fry for 3–4 minutes then add the herbs and spices as per your taste and a small amount of salt.
4. Mix well and remove from heat. Your nutritious, low calorie and tasty stir-fry is ready to be served!
Variations to try…
Asian Stir Fry — You can use Asian veggies and add Asian sauce such as a dash of soy and schezuwan sauce as per your liking. In place of cottage you can add tofu.
Chicken Stir Fry — Add pieces of steamed or grilled chicken to your stir-fry.
Stir Fry with Boiled Egg — Add cut boiled eggs to veggies.
Stir-Fry with Mushrooms and Baby corn — In addition to the above veggies or in place of some veggies add steamed mushroom and baby corn slices.
Health benefits of the main ingredients:
1. Broccoli — It is rich in antioxidants and thus may help support heart health, may help with prevention of cancer, may help reduce inflammation etc.
2. Carrot — It is an excellent food source of vitamin A. It is a great antioxidant and help promote good vision and healthy skin.
3. Green Capsicum — It is a good source of vitamin C which again a powerful antioxidant which has multiple health benefits such as prevention of heart disease, cancer, may help with delayed ageing, improved immunity, wound healing etc.
4. French Beans — Contain a good amount of dietary fiber. Fiber helps in maintaining normal blood glucose levels, may help avoid overeating as it helps in keeping your stomach full for a longer time, also helps in reducing cholesterol.
5. Zucchini — Zucchinis are rich in fiber as well as various other vitamins and minerals such as zinc, potassium,
6. Red-Yellow Bell Peppers — Again is a good source of vitamin A and other pigments which a prominent antioxidants. Hence good for heart, help in delaying ageing, promotes eye health, may help prevent or manage cancer.
7. Garlic — The components in it are helpful to reduce bad cholesterol and hence may help preventing heart diseases. Contain antimicrobial compounds as well.
8. Low Fat Cottage Cheese/Tofu — Rich in protein and calcium. Protein is an extremely important nutrient that helps in growth, development, wear and tear of our body. It’s a part of your DNA, each and every cell of the body! Calcium is required for maintaining healthy bones, teeth and muscles.
9. Olive Oil — Rich in healthy fats called MUFAs again good for heart in moderate amounts. They are great for heart and also may help control high sugar levels when consumed in right quantities and combinations.
Try out this simple stir-fry at home and let us know how did you like it! You can also send your own recipe of stir-fry.
