Brussels Sprouts Stir-Fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Brussels Sprouts Stir-Fry
15 min.
4
177kcal

Suggestions


Looking for a vibrant and nutritious side dish that will elevate your meal? Look no further than this delightful Brussels Sprouts Stir-Fry! Packed with an array of colorful vegetables and bursting with flavor, this dish is not only a feast for the eyes but also a powerhouse of health benefits. With a health score of 100, it’s a perfect addition to any vegetarian, vegan, or gluten-free diet.

In just 15 minutes, you can whip up a delicious stir-fry that serves four, making it an ideal choice for family dinners or gatherings with friends. The combination of tender Brussels sprouts, sweet baby corn, and earthy shiitake mushrooms creates a harmonious blend of textures and tastes. The addition of garlic and green onions infuses the dish with aromatic flavors, while a splash of mirin and soy sauce brings a delightful umami kick.

This Brussels Sprouts Stir-Fry is not only quick and easy to prepare, but it also boasts a low calorie count of just 177 kcal per serving, making it a guilt-free indulgence. Whether you’re looking to complement your main course or simply enjoy a healthy dish on its own, this stir-fry is sure to impress. So grab your wok and get ready to savor a dish that’s as nutritious as it is delicious!

Ingredients

  • 15 ounce baby corns rinsed drained canned
  • pound brussels sprouts ends trimmed halved
  • cloves garlic minced
  •  spring onion chopped
  • tbsp rice wine sweetened ( rice wine)
  • 0.5  bell pepper red sliced
  • tbsp seasoned rice vinegar (or regular rice wine vinegar plus)
  • ounces mushroom caps sliced
  • tbsp soya sauce gluten-free
  • 0.3 cup water 

Equipment

    Directions

    1. Heat over medium-high heat, and add the garlic and green onions; stir and cook for one minute.
    2. Add the Brussels sprouts, turning them cut-side down. Cook until lightly browned, about 3 minutes.
    3. Add the red bell pepper, mushrooms, and baby corn, and stir well.
    4. Add the water and mirin and cover tightly. Reduce the heat and cook until the Brussels sprouts are tender but not overdone, about 5 minutes. (
    5. Add a little more water if necessary.)
    6. Remove the cover and add the soy sauce and rice wine vinegar. Cook and stir for about one minute.
    7. Add more soy sauce or rice wine vinegar to taste and serve hot.

    Nutrition Facts

    Calories177kcal
    Protein17.68%
    Fat9.48%
    Carbs72.84%

    Properties

    Glycemic Index
    69.63
    Glycemic Load
    13.67
    Inflammation Score
    -9
    Nutrition Score
    23.435652206773%

    Flavonoids

    Naringenin
    3.73mg
    Luteolin
    0.47mg
    Kaempferol
    1.15mg
    Myricetin
    0.02mg
    Quercetin
    3.52mg

    Nutrients percent of daily need

    Calories:177.06kcal
    8.85%
    Fat:2.12g
    3.26%
    Saturated Fat:0.29g
    1.84%
    Carbohydrates:36.61g
    12.2%
    Net Carbohydrates:28.53g
    10.37%
    Sugar:8.83g
    9.81%
    Cholesterol:0mg
    0%
    Sodium:286.68mg
    12.46%
    Alcohol:0.6g
    100%
    Alcohol %:0.25%
    100%
    Protein:8.89g
    17.78%
    Vitamin K:226.73µg
    215.94%
    Vitamin C:124mg
    150.3%
    Manganese:0.7mg
    34.8%
    Vitamin A:1720.13IU
    34.4%
    Fiber:8.08g
    32.34%
    Folate:111.77µg
    27.94%
    Vitamin B6:0.54mg
    26.83%
    Potassium:818.66mg
    23.39%
    Phosphorus:200.89mg
    20.09%
    Vitamin B3:3.86mg
    19.28%
    Vitamin B1:0.28mg
    18.66%
    Magnesium:64.83mg
    16.21%
    Vitamin B5:1.59mg
    15.93%
    Vitamin B2:0.24mg
    14.09%
    Iron:2.53mg
    14.07%
    Zinc:1.48mg
    9.86%
    Copper:0.19mg
    9.43%
    Vitamin E:1.4mg
    9.31%
    Calcium:65.76mg
    6.58%
    Selenium:3.66µg
    5.24%