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Chinese mixed vegetables
This quick and easy dish is a perfect accompaniment to a Chinese meal.
What you need
- 3 tsp vegetable oil
- 4 salad onions, trimmed and chopped
- 225 g mange-tout, trimmed
- 225 g extra fine asparagus, trimmed
- 2 courgettes, trimmed and sliced diagonally
- 100 g canned waterchestnuts, drained and sliced
- 25 g bean sprouts
- 4-6 red chillies, trimmed, de-seeded and halved
- 3 tsp light soy sauce
- 3-6 tsp sherry
- seasoning
- 1/2 tsp sugar
- 1 tsp sesame oil
Method
Heat the oil in a wok or frying pan. Add the salad onions and stir-fry for 1 min.
Add the mange-tout, asparagus, courgettes and water chestnuts. Toss well and cook for 1 min.
Add remaining ingredients and stir-fry for 3 min. Transfer to a warm serving dish and serve immediately.
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Preparation 10 minutes Cook 5 minutes Total 15 minutes -
Energy 144 kcal/serving Fat 1.33 g/serving Carbohydrates 56.88 g/serving Glycaemic Index 6 Glycaemic Load 0.89 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 621 | 160 | 10475 | 8350 |
| Energy (kcal) | 144 | 37.1 | 2500 | 2000 |
| Protein (g) | 6.81 | 1.76 | ||
| Carbohydrate (g) | 22.0 | 5.67 | 345 | 275 |
| Fat (g) | 5.15 | 1.33 | 95 | 70 |
| Fat (saturated) (g) | 0.71 | 0.18 | ||
| Fibre (g) | 6.68 | 1.72 | ||
| Sodium (mg) | 235 | 60.7 | ||
| Salt (equivalent) (g) | 0.59 | 0.15 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 589 | 151 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.50 | 0.13 | 2 |
| Vitamin C (mg) | 170 | 44.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.77 | 0.71 | 10 |
| Zinc (mg) | 1.11 | 0.29 | 15 |
| Calcium (mg) | 89.2 | 23.0 | 800 |
| Folate (mcg) | 163 | 42.2 | 200 |
| Iron (mg) | 3.60 | 0.93 | 14 |
| Magnesium (mg) | 79.7 | 20.5 | 300 |
| Niacin (mg) | 2.42 | 0.62 | 18 |
| Pantothenic acid (mg) | 0.79 | 0.20 | 6 |
| Riboflavin (mg) | 0.25 | 0.06 | 1.6 |
| Phosphorous (mg) | 156 | 40.2 | 800 |
| Thiamin (mg) | 0.34 | 0.09 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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