Gizzard Stir-Fry with Vegetables
Gizzard Stir-Fry with Vegetables is a savory and textural dish featuring tenderized chicken or duck gizzards quickly cooked with a colorful mix of vegetables like bell peppers, onions, and carrots. It's a popular home-style and street-food dish found across many Asian cuisines, particularly in Chinese and Southeast Asian cooking, known for its satisfying chew and umami-rich sauce.
🍽️ Nutrition at a glance
This dish is a high-protein, moderate-fat option, with the gizzards providing a significant source of lean protein and essential minerals like iron and zinc. A typical serving offers a substantial protein boost with a moderate calorie count, generally falling in the range of 300-400 kcal.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 28 g |
| Carbs | 15 g |
| Fat | 18 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Zinc | 3.2 mg |
| Vitamin B12 | 2.1 mcg |
| Niacin (B3) | 6.8 mg |
| Selenium | 22 mcg |
| Phosphorus | 240 mg |
| Vitamin C | 45 mg |
| Potassium | 380 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Gizzards are a classic example of 'nose-to-tail' eating, utilizing a nutritious organ meat that is both economical and packed with nutrients. Their unique, dense texture requires specific preparation (like tenderizing or marinating) to become pleasantly chewy rather than tough, making the cooking technique a key part of the dish's appeal.
