Emu stir-fry with Asian greens
Emu stir-fry with Asian greens is a modern Australian dish featuring lean emu meat quickly cooked with vegetables like bok choy, broccolini, and snow peas. The emu is typically marinated in soy, ginger, and garlic before being flash-fried to retain its tenderness. It represents a fusion of native Australian ingredients with classic Asian stir-fry techniques.
🍽️ Nutrition at a glance
This dish is exceptionally high in protein and very low in fat, making it a lean, nutrient-dense meal. It provides a good source of iron, zinc, and B vitamins, with a typical serving containing approximately 300-350 calories.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 38 g |
| Carbs | 8 g |
| Fat | 14 g |
| Fiber | 4 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Iron | 5.2 mg |
| Zinc | 4.8 mg |
| Vitamin B12 | 2.1 mcg |
| Niacin (B3) | 9.5 mg |
| Potassium | 520 mg |
| Phosphorus | 310 mg |
| Vitamin K | 45 mcg |
| Vitamin C | 28 mg |
Per 1 cup (250 g) · estimated, varies by recipe
💡 What's interesting
Emu is a red meat similar to lean beef but with a fraction of the fat, and it's a traditional food source for Indigenous Australians. Nutritionally, it's prized for its high iron content and is considered a sustainable, free-range protein alternative.
