Low Fat Stir-Fried Jungle Fern
Experience the vibrant flavors of the tropics with our Low Fat Stir-Fried Jungle Fern recipe—a delightfully simple and healthy dish that's perfect as a side or light main course. Featuring tender jungle ferns tossed in a fragrant blend of garlic, shallots, and a touch of low-sodium soy sauce, this quick and easy recipe celebrates fresh, nutrient-packed greens with minimal oil for a wholesome, guilt-free meal. A splash of vegetable stock ensures the greens stay perfectly tender, while optional red chili adds a hint of spice for those who crave a little heat. Ready in just 20 minutes, this low-fat stir-fry is a fantastic addition to your weeknight dinner repertoire, easily served on its own or over a bed of steamed rice. Ideal for vegans, vegetarians, or anyone in search of a healthy stir-fry, this dish is proof that simple ingredients can create bold, satisfying flavors.
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Recipe Information
Ingredients
- 300 grams jungle fern
- 2 cloves garlic, minced
- 2 medium shallots, thinly sliced
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon oyster sauce (optional, skip for vegan)
- 2 tablespoons vegetable stock
- 1 teaspoon neutral oil (e.g., canola or grapeseed oil)
- 1 small red chili, sliced (optional, for heat)
- 1 pinch salt
- 1 pinch black pepper
Instructions
Wash the jungle fern thoroughly under cold water to remove any dirt and grit. Trim the tough stem ends and cut the fern into 3-4 inch pieces. Set aside.
Heat a large non-stick skillet or wok over medium heat. Add the teaspoon of neutral oil and swirl to coat the pan.
Add the minced garlic and sliced shallots to the pan. Stir-fry for about 1 minute, or until fragrant and lightly golden.
If using, add the sliced red chili to the pan and cook for another 30 seconds to infuse some heat into the dish.
Increase the heat to medium-high and add the jungle fern to the pan. Stir-fry for 2-3 minutes, tossing constantly, until the ferns turn bright green and slightly tender.
Stir in the soy sauce, oyster sauce (if using), and vegetable stock. Cook for an additional 1-2 minutes, allowing the liquid to reduce slightly and coat the fern.
Season with a pinch of salt and black pepper to taste. Adjust the seasoning as necessary.
Remove the skillet from heat and transfer the jungle fern to a serving plate. Serve immediately as a side dish or over steamed rice for a light meal.
Nutrition Facts
Calories |
176 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 899 mg | 39% | |
| Total Carbohydrate | 27.1 g | 10% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 5.6 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1173 mg | 25% | |
*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.
