Low Fat Stir-Fried Octopus with Vegetables
Elevate your weeknight dinner with this vibrant and healthy Low Fat Stir-Fried Octopus with Vegetables recipe! Packed with nutrient-rich, crisp-tender vegetables like bell peppers, zucchini, broccoli, and carrots, and paired with tender, pre-cooked octopus, this dish is a seafood-lover's dream that’s low in fat but bursting with flavor. A light yet umami-rich soy vinegar sauce infused with garlic and ginger brings all the ingredients together beautifully. Quick to prepare in under 30 minutes and cooked using minimal oil, this dish is perfect for a guilt-free, gluten-free meal that feels gourmet. Serve it hot, garnished with sesame seeds or cilantro for an added touch of sophistication. Perfect for two, this recipe is a delightful way to enjoy a nutrient-packed, Asian-inspired stir-fry!
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Recipe Information
Ingredients
- 250 grams Octopus (pre-cooked and sliced into bite-sized pieces)
- 1 medium Red bell pepper (sliced into thin strips)
- 1 medium Yellow bell pepper (sliced into thin strips)
- 1 medium Zucchini (sliced into half moons)
- 1 medium Carrot (thinly julienned or sliced)
- 150 grams Broccoli florets
- 3 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 2 tablespoons Low sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Sesame oil (optional)
- 1 spray Olive oil spray
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Prepare the octopus by ensuring it is pre-cooked and sliced into bite-sized pieces. Set it aside.
Wash and thoroughly dry all vegetables. Slice the bell peppers, zucchini, and carrots, and separate the broccoli florets into small pieces.
In a small mixing bowl, combine the soy sauce, rice vinegar, sesame oil (if using), cornstarch, and water. Stir well to create a light sauce. Set aside.
Heat a large non-stick skillet or wok over medium-high heat. Lightly coat it with olive oil spray.
Add the minced garlic and grated ginger to the pan, stirring for 30 seconds until fragrant.
Add the octopus to the pan and sauté for 1-2 minutes, just until heated through. Remove the octopus from the pan and set it aside.
In the same pan, add the vegetables, starting with the broccoli and carrots. Stir-fry for 2-3 minutes, then add the bell peppers and zucchini. Continue cooking for an additional 3-4 minutes, ensuring the vegetables are crisp-tender. Season with a pinch of salt and black pepper.
Return the octopus to the pan and pour the prepared sauce over the mixture. Toss everything together to ensure it is evenly coated. Cook for another 1-2 minutes until the sauce thickens slightly.
Remove from heat and serve immediately. Optionally, garnish with a sprinkle of sesame seeds or chopped fresh herbs like cilantro.
Nutrition Facts
Calories |
469 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.1 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 141 mg | 47% | |
| Sodium | 2525 mg | 110% | |
| Total Carbohydrate | 50.1 g | 18% | |
| Dietary Fiber | 13.4 g | 48% | |
| Total Sugars | 21.4 g | ||
| Protein | 52.3 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 249 mg | 19% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1966 mg | 42% | |
*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.
