Heart-Healthy Stir-Fried Jungle Fern
Savor the vibrant taste of nature with our Heart-Healthy Stir-Fried Jungle Fern recipe—an easy, nutrient-packed dish that’s perfect for a wholesome weeknight meal. Featuring tender jungle fern (also known as paku or edible fern), this unique Southeast Asian-inspired stir-fry is tossed with fragrant garlic, shallots, and a touch of low-sodium soy sauce for a simple yet flavorful bite. A drizzle of freshly squeezed lime juice adds a zesty brightness, while an optional kick of red chili enhances the dish’s bold, earthy character. Ready in under 20 minutes, this light and aromatic dish is steam-cooked to retain its bright green hue and natural crunch, making it a perfect pair for steamed brown rice or as a healthy side dish. Bursting with heart-healthy ingredients like olive oil and fresh vegetables, this recipe is a must-try for lovers of quick, nutritious, and delicious meals!
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Recipe Information
Ingredients
- 300 grams jungle fern (paku or edible fern)
- 1 tablespoon olive oil
- 3 cloves garlic cloves, minced
- 2 medium shallots, thinly sliced
- 1 tablespoon low-sodium soy sauce
- 2 teaspoons lime juice, freshly squeezed
- 1 small red chili, thinly sliced (optional for heat)
- 1 pinch black pepper, freshly ground
- 2 tablespoons water
Instructions
Thoroughly rinse the jungle fern (paku) under running water to remove dirt or debris. Trim any tough stems and cut the fern into manageable, bite-sized pieces. Set aside.
Heat a wok or large skillet over medium heat and add the olive oil.
Once the oil is hot, add the minced garlic and sliced shallots. Stir-fry for 1-2 minutes or until fragrant and the shallots turn translucent.
Add the prepared jungle fern to the wok and toss to coat in the garlic and shallots.
Stir in the low-sodium soy sauce, freshly squeezed lime juice, a pinch of black pepper, and sliced red chili (if using) for a spicy kick.
Pour 2 tablespoons of water into the wok to create steam, which helps the fern cook evenly. Cover with a lid and let cook for 2-3 minutes, stirring occasionally.
Uncover the wok and continue stir-frying until the fern is tender but still bright green, about another 2 minutes.
Transfer the stir-fried jungle fern to a serving dish. Serve immediately as a side dish or pair it with steamed brown rice for a complete, heart-healthy meal.
Nutrition Facts
Calories |
284 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.3 g | 20% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 552 mg | 24% | |
| Total Carbohydrate | 27.4 g | 10% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 4.6 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1319 mg | 28% | |
*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.
