Low Fat Stir-Fried Octopus with Vegetables

Brighten up your mealtime with this Low Fat Stir-Fried Octopus with Vegetables—a vibrant, nutrient-packed dish that’s as delicious as it is healthy! Tender, pre-cooked octopus is paired with a colorful medley of crisp-tender vegetables, including bell peppers, zucchini, carrots, and broccoli, for a meal brimming with freshness and texture. A light, umami-rich sauce made with low-sodium soy sauce, rice vinegar, and a hint of sesame oil (optional) ties the flavors together without adding unnecessary fats, making it perfect for low-calorie, heart-healthy eating. With a quick cooking time of just 10 minutes, this stir-fry is a fantastic option for weeknight dinners or impressing guests with minimal effort. Serve it on its own for a low-carb delight or pair it with steamed rice or quinoa for a more filling meal.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 2

Ingredients

• 250 grams Octopus (pre-cooked and sliced into bite-sized pieces)
• 1 medium Red bell pepper (sliced into thin strips)
• 1 medium Yellow bell pepper (sliced into thin strips)
• 1 medium Zucchini (sliced into half moons)
• 1 medium Carrot (thinly julienned or sliced)
• 150 grams Broccoli florets
• 3 cloves Garlic (minced)
• 1 teaspoon Fresh ginger (grated)
• 2 tablespoons Low sodium soy sauce
• 1 tablespoon Rice vinegar
• 1 teaspoon Sesame oil (optional)
• 1 spray Olive oil spray
• 1 teaspoon Cornstarch
• 2 tablespoons Water
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Prepare the octopus by ensuring it is pre-cooked and sliced into bite-sized pieces. Set it aside.

Step 2

Wash and thoroughly dry all vegetables. Slice the bell peppers, zucchini, and carrots, and separate the broccoli florets into small pieces.

Step 3

In a small mixing bowl, combine the soy sauce, rice vinegar, sesame oil (if using), cornstarch, and water. Stir well to create a light sauce. Set aside.

Step 4

Heat a large non-stick skillet or wok over medium-high heat. Lightly coat it with olive oil spray.

Step 5

Add the minced garlic and grated ginger to the pan, stirring for 30 seconds until fragrant.

Step 6

Add the octopus to the pan and sauté for 1-2 minutes, just until heated through. Remove the octopus from the pan and set it aside.

Step 7

In the same pan, add the vegetables, starting with the broccoli and carrots. Stir-fry for 2-3 minutes, then add the bell peppers and zucchini. Continue cooking for an additional 3-4 minutes, ensuring the vegetables are crisp-tender. Season with a pinch of salt and black pepper.

Step 8

Return the octopus to the pan and pour the prepared sauce over the mixture. Toss everything together to ensure it is evenly coated. Cook for another 1-2 minutes until the sauce thickens slightly.

Step 9

Remove from heat and serve immediately. Optionally, garnish with a sprinkle of sesame seeds or chopped fresh herbs like cilantro.

Nutrition Facts

Serving size	(998.5g)

Amount per serving	% Daily Value*
Calories	468.9

Total Fat 9.1g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 141.2mg	0%
Sodium 2525.4mg	0%
Total Carbohydrate 50.1g	0%
Dietary Fiber 13.4g	0%
Total Sugars 21.4g
Protein 52.3g	0%

Vitamin D 0IU	0%
Calcium 248.9mg	0%
Iron 14.2mg	0%
Potassium 1966.0mg	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: 16.7%

Protein: 42.6%

Carbs: 40.8%