Low Sodium Stir-Fried Jungle Fern
Elevate your veggie game with this vibrant, Low Sodium Stir-Fried Jungle Fern recipe, a quick and healthy dish that brings the exotic essence of fiddlehead ferns to your table. Perfect for those looking to reduce salt intake without sacrificing flavor, this dish combines the earthy crunch of blanched jungle fern with the aromatic medley of garlic, ginger, and shallots. A splash of low-sodium soy sauce and sesame oil adds depth, while a dash of fresh lime juice and sliced red chili provides a zesty, tangy kick. Ready in just 25 minutes, this nutrient-packed stir-fry shines as a light main course or a flavorful side dish, all while staying heart-healthy and delicious. Ideal for adventurous food lovers, this recipe celebrates fresh ingredients and bold flavors in every bite!
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Ingredients
- 300 grams jungle fern (fiddlehead ferns)
- 3 cloves garlic, finely minced
- 1 tablespoon ginger, thinly sliced
- 1 small shallot, thinly sliced
- 1.5 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon neutral cooking oil (e.g., avocado or canola oil)
- 0.25 teaspoon black pepper, freshly ground
- 1 small red chili, finely sliced
- 1 teaspoon fresh lime juice
- 2 tablespoons water
Directions
Step 1
Inspect the jungle ferns and rinse thoroughly under cold running water to remove any grit or dirt. Trim any tough ends and set aside.
Step 2
Bring a pot of water to a boil. Blanch the jungle ferns for 1 minute, then immediately transfer them to an ice bath to stop the cooking process. Drain and pat dry with a clean kitchen towel.
Step 3
Heat the cooking oil in a large wok or skillet over medium-high heat.
Step 4
Add the minced garlic, sliced ginger, and shallot to the heated oil. Stir-fry for 1-2 minutes until aromatic, being careful not to burn the aromatics.
Step 5
Add the blanched jungle ferns to the wok and stir-fry for 3 minutes, tossing continuously to coat them with the aromatics.
Step 6
In a small bowl, combine the low-sodium soy sauce and water. Pour this mixture into the wok and continue to stir-fry for another 2 minutes, ensuring the ferns absorb the sauce evenly.
Step 7
Add the sesame oil, black pepper, and red chili slices. Stir well to combine. Taste and adjust if needed, keeping the sodium level in mind.
Step 8
Turn off the heat and drizzle the dish with fresh lime juice for a bright and tangy finish.
Step 9
Transfer the stir-fried jungle ferns to a serving plate and serve immediately as a side dish or light main course.
Nutrition Facts
| Serving size | (449.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 414.7 |
| Total Fat 29.6g | 0% |
| Saturated Fat 3.3g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 0mg | 0% |
| Sodium 764.0mg | 0% |
| Total Carbohydrate 31.0g | 0% |
| Dietary Fiber 11.1g | 0% |
| Total Sugars 2.1g | |
| Protein 18.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 132.7mg | 0% |
| Iron 6.7mg | 0% |
| Potassium 1378.0mg | 0% |
Source of Calories