Nut-Free Stir-Fried Jungle Fern
Elevate your weeknight meals with the exotic and vibrant flavors of Nut-Free Stir-Fried Jungle Fern! This quick and easy recipe showcases tender, bright green jungle fern—an often-overlooked veggie packed with nutrients—sautéed to perfection in a fragrant mix of garlic, ginger, and optional chili. A harmonious blend of soy sauce, oyster sauce, and optional sesame oil adds umami-rich depth without the use of nuts, making it perfect for allergy-friendly dining. Ready in just 20 minutes, this versatile dish can be savored on its own or paired with steamed rice or noodles for a wholesome, satisfying meal. Ideal for adventurous home cooks seeking a unique and healthy addition to their repertoire!
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Recipe Information
Ingredients
- 200 grams jungle fern
- 2 tablespoons vegetable oil
- 3 cloves garlic
- 1 thumb-sized piece ginger
- 2 tablespoons soy sauce
- 1 tablespoon oyster sauce
- 0.5 teaspoons sesame oil (optional)
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 unit red chili (optional)
Instructions
Rinse the jungle fern thoroughly under cold water to remove dirt and grit. Trim any tough stalks and separate the tender fronds. Set aside to drain.
Thinly slice the garlic cloves and ginger. If using red chili, slice it into thin rounds.
In a large wok or frying pan, heat the vegetable oil over medium-high heat until shimmering.
Add the sliced garlic, ginger, and optional chili to the pan. Stir-fry for 1-2 minutes until fragrant but not browned.
Increase the heat to high and add the jungle fern to the wok. Stir-fry for 3-4 minutes, tossing frequently, until the fern is bright green and slightly tender but still crisp.
Reduce the heat slightly and drizzle the soy sauce, oyster sauce, and optional sesame oil over the fern. Add the salt and black pepper. Toss to coat evenly, cooking for another 1-2 minutes.
Remove the stir-fried jungle fern from the heat and serve immediately as a standalone dish or alongside rice or noodles.
Nutrition Facts
Calories |
356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.2 g | 37% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2204 mg | 96% | |
| Total Carbohydrate | 21.2 g | 8% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 1.9 g | ||
| Protein | 9.3 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 900 mg | 19% | |
*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.
