Low Fat Stir-Fried Jungle Fern

Elevate your vegetable game with this Low Fat Stir-Fried Jungle Fern recipe, a quick and flavorful dish that’s as healthy as it is delicious. Featuring tender, nutrient-rich jungle fern stir-fried with aromatic garlic and shallots, this light recipe is boosted with a splash of low-sodium soy sauce and a hint of umami from optional oyster sauce. Perfect for vegans and vegetarians when omitting the oyster sauce, this stir-fry comes together in just 20 minutes, making it an ideal side dish or a main course when paired with steamed rice. The vibrant green color, a touch of heat from optional red chili, and the use of vegetable stock instead of heavy oils make this dish a low-fat, nutritionally balanced option that doesn’t skimp on flavor. Try this exotic yet simple stir-fry to bring a taste of nature to your table!

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 300 grams jungle fern
• 2 cloves garlic, minced
• 2 medium shallots, thinly sliced
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon oyster sauce (optional, skip for vegan)
• 2 tablespoons vegetable stock
• 1 teaspoon neutral oil (e.g., canola or grapeseed oil)
• 1 small red chili, sliced (optional, for heat)
• 1 pinch salt
• 1 pinch black pepper

Directions

Step 1

Wash the jungle fern thoroughly under cold water to remove any dirt and grit. Trim the tough stem ends and cut the fern into 3-4 inch pieces. Set aside.

Step 2

Heat a large non-stick skillet or wok over medium heat. Add the teaspoon of neutral oil and swirl to coat the pan.

Step 3

Add the minced garlic and sliced shallots to the pan. Stir-fry for about 1 minute, or until fragrant and lightly golden.

Step 4

If using, add the sliced red chili to the pan and cook for another 30 seconds to infuse some heat into the dish.

Step 5

Increase the heat to medium-high and add the jungle fern to the pan. Stir-fry for 2-3 minutes, tossing constantly, until the ferns turn bright green and slightly tender.

Step 6

Stir in the soy sauce, oyster sauce (if using), and vegetable stock. Cook for an additional 1-2 minutes, allowing the liquid to reduce slightly and coat the fern.

Step 7

Season with a pinch of salt and black pepper to taste. Adjust the seasoning as necessary.

Step 8

Remove the skillet from heat and transfer the jungle fern to a serving plate. Serve immediately as a side dish or over steamed rice for a light meal.

Nutrition Facts

Serving size	(405.7g)

Amount per serving	% Daily Value*
Calories	176.2

Total Fat 5.7g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 898.7mg	0%
Total Carbohydrate 27.1g	0%
Dietary Fiber 7.7g	0%
Total Sugars 5.6g
Protein 11.6g	0%

Vitamin D 0IU	0%
Calcium 184.2mg	0%
Iron 4.4mg	0%
Potassium 1173.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 24.9%

Protein: 22.5%

Carbs: 52.6%