Ham Stir Fry with Couscous

Dairy Free
Health score
19%
Ham Stir Fry with Couscous
20 min.
6
338kcal

Suggestions

Looking for a quick and delicious way to enjoy a hearty meal without spending too much time in the kitchen? Look no further than this Ham Stir Fry with Couscous! This dairy-free recipe is perfect for those with dietary restrictions and can be on your table in just 20 minutes. Serve it up for lunch, dinner, or even as a main course for a filling and flavorful experience.

Packed with protein and nutrients, this dish combines the savory taste of ham with the crunch of sliced almonds and the freshness of mixed broccoli and cauliflower florets. The stir-fry is seasoned with a delightful blend of brown sugar, soy sauce, and ginger, ensuring a symphony of flavors that will dance on your palate. And let's not forget the comforting base of couscous, which is cooked to perfection in chicken broth for a boost of carbs and extra taste.

With only 338 calories per serving, this recipe is ideal for those watching their waistline or simply looking for a lighter yet satisfying meal. The use of water chestnuts adds a delightful crunch and a subtle sweetness that complements the dish beautifully.

Gather your ingredients and equipment, and let's get cooking! This Ham Stir Fry with Couscous is a simple, nutritious, and utterly delicious meal that's sure to become a staple in your recipe collection. Whether you're a seasoned chef or a cooking novice, this dish is easy to master and guaranteed to impress your family and friends. So why wait? Give this recipe a try tonight and enjoy a delightful culinary adventure that's as quick as it is tasty!

Ingredients

  • 0.5 cup almonds sliced
  • 16 ounce broccoli florets mixed
  • tablespoons brown sugar 
  • tablespoons brown sugar 
  • ounce water chestnuts drained sliced canned
  •  carrots sliced
  • cups chicken broth 
  • 0.3 pound finely-chopped ham cooked cut into strips
  • 0.3 cup cornstarch 
  • cup couscous 
  • cloves garlic minced
  • 0.1 teaspoon ground ginger 
  • tablespoons soya sauce 
  • tablespoon vegetable oil 
  • 1.5 cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • wok

Directions

  1. To Make Couscous: In a medium saucepan, bring water to a boil. Stir in couscous, reduce heat to medium-low, and simmer for 8 to 10 minutes, until fluffy. Cover and set aside.
  2. In a small bowl, combine broth, cornstarch, soy sauce, brown sugar and ginger.
  3. Mix together and set aside.
  4. Heat oil in a large skillet or wok.
  5. Add garlic, broccoli, cauliflower and carrot; stir-fry for 7 to 8 minutes or until crisp-tender (add water as needed if pan gets too dry).
  6. Stir broth mixture and pour over vegetable mixture in skillet, then stir in ham and water chestnuts. Cook 2 minutes, stirring frequently. Stir in almonds.
  7. Serve stir fry over hot couscous.

Nutrition Facts

Calories338kcal
Protein15.16%
Fat21.36%
Carbs63.48%

Properties

Glycemic Index
33.14
Glycemic Load
15.1
Inflammation Score
-9
Nutrition Score
22.219999727995%

Flavonoids

Cyanidin
0.19mg
Catechin
0.1mg
Epigallocatechin
0.2mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Luteolin
0.62mg
Isorhamnetin
0.2mg
Kaempferol
5.98mg
Myricetin
0.07mg
Quercetin
2.53mg

Nutrients percent of daily need

Calories:338.01kcal
16.9%
Fat:8.24g
12.67%
Saturated Fat:1.1g
6.9%
Carbohydrates:55.08g
18.36%
Net Carbohydrates:48.81g
17.75%
Sugar:15.69g
17.44%
Cholesterol:15.36mg
5.12%
Sodium:1058.09mg
46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.16g
26.31%
Vitamin C:73.51mg
89.1%
Vitamin K:82.75µg
78.81%
Vitamin A:2171.17IU
43.42%
Manganese:0.77mg
38.26%
Fiber:6.27g
25.09%
Phosphorus:223.48mg
22.35%
Vitamin E:3.13mg
20.88%
Vitamin B2:0.32mg
19.1%
Vitamin B6:0.37mg
18.31%
Vitamin B1:0.25mg
16.9%
Vitamin B3:3.3mg
16.51%
Folate:64.44µg
16.11%
Magnesium:64.03mg
16.01%
Copper:0.32mg
15.86%
Potassium:552mg
15.77%
Iron:2.26mg
12.54%
Vitamin B5:1.17mg
11.67%
Zinc:1.58mg
10.51%
Selenium:7.22µg
10.31%
Calcium:88.46mg
8.85%
Vitamin B12:0.28µg
4.7%
Source:Allrecipes