Vegetable stir-fry with chilli
Preparation time:
Recipe highlights Serves: 4
- Good source of folate, iron
- Best served immediately
- Dairy free
- Gluten free
- Egg free
- Low salt
- Vegetarian
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Ingredients
- 1 tablespoon canola or olive oil
1 onion, sliced
2 carrots, sliced
2 capsicums, seeds removed, sliced
125 g red cabbage, sliced finely
125 g snow peas
1 tablespoon sweet chilli sauce
1 teaspoon sesame oil
1 cup roasted cashews
Cooking method
-
1. Heat oil in wok or non-stick frypan and stir-fry onion and carrot over high heat, 2 to 3 minutes.
2. Add capsicum, cabbage, broccoli and snow peas and stir-fry until just tender.
3. Stir in sweet chilli sauce and sprinkle with sesame oil.
4. Scatter with cashews and serve with steamed rice or cooked noodles.
Notes: For a chicken stir-fry, add 2 thinly sliced chicken fillets at the same time as the onion and carrot.
If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like sauces.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 208.25g | 100.00g |
| Energy (kJ) | 1325.29kJ | 636.39kJ |
| Protein (g) | 9.15g | 4.39g |
| Total fat (g) | 24.30g | 11.67g |
| - Saturated fat (g) | 3.91g | 1.88g |
| - Polyunsaturated fat (g) | 3.73g | 1.79g |
| - Monounsaturated fat (g) | 15.31g | 7.35g |
| Cholesterol (mg) | 0.00mg | 0.00mg |
| Carbohydrate-available (g) | 13.22g | 6.35g |
| CarbohydrateSE (g) | 13.22g | 6.35g |
| - Sugars (g) | 7.68g | 3.69g |
| Water (g) | 150.12g | 72.08g |
| Dietary fibre (g) | 5.74g | 2.76g |
| Thiamin (mg) | 0.31mg | 0.15mg |
| Riboflavin (mg) | 0.17mg | 0.08mg |
| Niacin (mg) | 1.61mg | 0.77mg |
| Niacin equivalents (mg) | 4.19mg | 2.01mg |
| Vitamin C (mg) | 80.83mg | 38.81mg |
| Total folate (ug) | 68.92ug | 33.10ug |
| Total vitamin A equivalents (ug) | 544.65ug | 261.53ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 3266.22ug | 1568.41ug |
| Sodium (mg) | 67.09mg | 32.21mg |
| Potassium (mg) | 642.67mg | 308.61mg |
| Magnesium (mg) | 114.91mg | 55.18mg |
| Calcium (mg) | 49.74mg | 23.88mg |
| Phosphorus (mg) | 244.27mg | 117.30mg |
| Iron (mg) | 2.84mg | 1.36mg |
| Zinc (mg) | 2.50mg | 1.20mg |
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This recipe was orginally published as:
Chilli vegetable stir-fry
Recipe publication date on: 08/30/2001
Last reviewed on: 13/03/2012
