Low Fat Stir-Fried Water Spinach
Delight your taste buds with this Low Fat Stir-Fried Water Spinach recipe—a nutritious and flavorful Asian-inspired dish that’s ready in just 15 minutes! Featuring tender water spinach (kangkong), fragrant garlic, and a light yet savory sauce made with low sodium soy sauce, oyster sauce, and vegetable broth, this easy stir-fry is perfect for those seeking healthy, low-fat meal options without sacrificing taste. Seasoned with a touch of sesame oil for aromatic depth and customizable with red chili for a spicy kick, it’s an ideal side dish or a plant-based main course. With quick prep, minimal cooking oil, and bold flavors, this recipe is a must-try addition to your healthy cooking repertoire!
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Recipe Information
Ingredients
- 400 grams Water spinach (kangkong)
- 4 cloves Garlic
- 1 piece Red chili (optional)
- 2 tablespoons Low sodium soy sauce
- 1 tablespoon Oyster sauce (or vegetarian oyster sauce for plant-based diets)
- 2 tablespoons Vegetable broth or water
- 0.5 teaspoons Sesame oil (for flavor)
- 1 teaspoon Cooking oil (use a spray or 1 teaspoon of neutral oil, e.g., canola oil)
Instructions
Wash the water spinach thoroughly to remove any dirt or debris. Trim the tough ends and cut the remaining stems and leaves into 2-3 inch pieces. Set aside.
Peel and finely mince the garlic. If using chili, slice it thinly. Set both aside.
In a small bowl, mix the low sodium soy sauce, oyster sauce, and vegetable broth or water. Stir well to combine.
Heat a wok or large skillet over medium-high heat. Once hot, add the cooking oil or spray a light coat of oil onto the surface of the pan.
Add the minced garlic to the wok and stir-fry for about 20-30 seconds, until fragrant. If using chili, add it now and stir-fry for another 20 seconds.
Increase the heat to high and add the water spinach to the wok. Stir-fry quickly, tossing the leaves and stems to ensure even cooking.
Pour the sauce mixture over the water spinach and toss to combine. Continue stir-frying for 2-3 minutes, until the spinach is wilted and tender but still bright green.
Turn off the heat and drizzle the sesame oil over the dish for added fragrance. Give it one final toss.
Transfer to a serving plate and enjoy immediately as a side dish or light main course.
Nutrition Facts
Calories |
183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1994 mg | 87% | |
| Total Carbohydrate | 20.4 g | 7% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 4.0 g | ||
| Protein | 14.5 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 344 mg | 26% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1479 mg | 31% | |
*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.
