Adding Healthy and Delicious Nigerian Stir-fry Sauces to Your Diet

Stir-frying is a popular cooking technique with Chinese origins that involves cooking small pieces of vegetables and meat in oil on high heat for a short time (usually less than 5 minutes). Stir frying your vegetables is a healthy and fast choice of cooking for you.

In Nigeria, we have a lot of food but we still get bored with the available choices. When we think of stir-frying, we think of our own fried rice and Chinese food, but by being creative we can do more with what we have available. Here I am adding a stir fry recipe that is easy to make and low in calories that we can add to our diet easily. It is a very tasty sauce, using vegetables one can easily get from our local markets all year round. Because vegetables have a lot of fiber and good nutrients for health, eating this sauce with high carbohydrate foods can help those trying to lose weight for whatever reasons by easily filling one up and reducing the amount of carbohydrates consumed.

This recipe is stir-fry vegetables with chicken which you can cook under 10 minutes (excluding the preparation of the ingredients). The short time of cooking preserves the nutrients and colour. You can also use meat, turkey, shrimp or any other protein source but remember; using lean meats and good oils in moderation is beneficial to health. You can use this sauce with rice (Basmati is better), noodles, spaghetti, sweet potatoes, potatoes, yam, plantain or anything you like.

Nigerian Vegetable Stir-fry Recipe

1 tsp chopped or grated garlic.

1 cup chopped onion.

½ cup chopped green bell pepper.

½ cup diced red pepper.

2 cups chopped cabbage.

2 cups diced or sliced steamed carrots.

1 cup green peas.

2 cups diced chicken or your meat choice.

2 tablespoons of oil.

¼ cup of chicken broth.

2 cubes of chicken stock.

Spices; thyme, curry powder, or any other you like to add.

Making vegetable and chicken stir- fry sauce.

Heat the oil in a wok or large saute pan on high heat.

Add onions and garlic, then green pepper. Stir

Add cabbage, peas and carrots and stir for 2 minutes. (All the vegetables)

Add the chicken, spices, stock and broth. Stir.

Simmer for a minute, turn off the heat and serve.

You may add broccoli, cauliflower, green beans and other vegetables you like to this sauce. Bon appetit!

Have you got a recipe for some healthy food or something to add? Share with us below or send an email to me yvonnebosede06@gmail.com. Follow on twitter @heal2bwell.