Heart-Healthy Stir-Fried Jungle Fern
Discover the vibrant, nutrient-packed goodness of Heart-Healthy Stir-Fried Jungle Fern, a quick and wholesome dish that’s perfect for a light yet satisfying meal. This recipe features tender jungle fern (paku), a deliciously earthy and fibrous vegetable, lightly stir-fried with fragrant garlic, sweet shallots, and a zesty squeeze of lime. Enhanced with a splash of low-sodium soy sauce and the optional heat of red chili, this dish is packed with flavor while keeping sodium levels in check. Ready in just under 20 minutes, this low-calorie side dish is not only rich in antioxidants but also heart-friendly, thanks to the use of olive oil and its natural ingredients. Serve it alongside steamed brown rice for a delightful, health-conscious meal that’s both fresh and flavorful. Perfect for those seeking a healthy take on stir-fry recipes!
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Ingredients
- 300 grams jungle fern (paku or edible fern)
- 1 tablespoon olive oil
- 3 cloves garlic cloves, minced
- 2 medium shallots, thinly sliced
- 1 tablespoon low-sodium soy sauce
- 2 teaspoons lime juice, freshly squeezed
- 1 small red chili, thinly sliced (optional for heat)
- 1 pinch black pepper, freshly ground
- 2 tablespoons water
Directions
Step 1
Thoroughly rinse the jungle fern (paku) under running water to remove dirt or debris. Trim any tough stems and cut the fern into manageable, bite-sized pieces. Set aside.
Step 2
Heat a wok or large skillet over medium heat and add the olive oil.
Step 3
Once the oil is hot, add the minced garlic and sliced shallots. Stir-fry for 1-2 minutes or until fragrant and the shallots turn translucent.
Step 4
Add the prepared jungle fern to the wok and toss to coat in the garlic and shallots.
Step 5
Stir in the low-sodium soy sauce, freshly squeezed lime juice, a pinch of black pepper, and sliced red chili (if using) for a spicy kick.
Step 6
Pour 2 tablespoons of water into the wok to create steam, which helps the fern cook evenly. Cover with a lid and let cook for 2-3 minutes, stirring occasionally.
Step 7
Uncover the wok and continue stir-frying until the fern is tender but still bright green, about another 2 minutes.
Step 8
Transfer the stir-fried jungle fern to a serving dish. Serve immediately as a side dish or pair it with steamed brown rice for a complete, heart-healthy meal.
Nutrition Facts
| Serving size | (417.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 283.5 |
| Total Fat 15.3g | 0% |
| Saturated Fat 2.5g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 0mg | 0% |
| Sodium 552.1mg | 0% |
| Total Carbohydrate 27.4g | 0% |
| Dietary Fiber 7.8g | 0% |
| Total Sugars 4.6g | |
| Protein 16.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 129.7mg | 0% |
| Iron 6.1mg | 0% |
| Potassium 1318.8mg | 0% |
Source of Calories