Heart-Healthy Stir-Fried Water Spinach
Delight your taste buds while nourishing your heart with this quick and easy Heart-Healthy Stir-Fried Water Spinach recipe! Packed with vibrant greens and infused with the savory aroma of garlic, this dish prioritizes wellness without compromising on flavor. Fresh water spinach (kangkong) is lightly sautéed with olive or avocado oil, garlic, and a splash of low-sodium soy sauce, bringing out its tender crisp texture and natural earthiness. For an optional kick, fresh red chili adds a touch of heat, perfectly balanced by refreshing lime juice. Ready in under 20 minutes, this low-calorie, nutrient-rich stir-fry makes a perfect side dish, pairing beautifully with steamed rice or your favorite protein. Ideal for those seeking heart-friendly meals, it's a simple yet satisfying choice for clean eating.
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Recipe Information
Ingredients
- 300 grams Water spinach (kangkong)
- 4 cloves Garlic, finely minced
- 1 tablespoon Low-sodium soy sauce
- 1 tablespoon Olive oil or avocado oil
- 1 Fresh red chili (optional, thinly sliced)
- 1 teaspoon Fresh lime juice
- 2 tablespoons Water
- 1 pinch Salt (optional and minimal)
Instructions
Wash the water spinach thoroughly to remove dirt and grit. Trim the tough stems, keeping only the tender stems and leaves. Drain excess water.
Heat olive oil or avocado oil in a large skillet or wok over medium heat.
Add the minced garlic to the hot pan and stir-fry for 30 seconds until fragrant. If using, add the sliced red chili and sauté for another 10 seconds.
Add the water spinach to the pan and stir-fry for 1-2 minutes until it starts to wilt.
In a small bowl, mix the low-sodium soy sauce, lime juice, and water. Pour the mixture over the water spinach and continue to stir-fry for another 2-3 minutes until the water spinach is tender but still vibrant green.
Taste and adjust seasoning if needed, adding a pinch of salt optionally for flavor. Keep in mind that the dish should remain low in sodium for heart health.
Transfer to a serving plate and serve immediately as a side dish with steamed rice or your main course of choice.
Nutrition Facts
Calories |
209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.2 g | 18% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 839 mg | 36% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 2.1 g | ||
| Protein | 10.9 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1077 mg | 23% | |
*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.
