Stir-fry (sliced)

Stir-fry (sliced) is a quick-cooking dish where bite-sized pieces of meat, tofu, or seafood are seared at high heat with a variety of vegetables. It typically features a savory sauce based on ingredients like soy sauce, garlic, and ginger, and is a staple technique across East and Southeast Asian cuisines. The dish is celebrated for its vibrant colors, varied textures, and ability to be customized with whatever ingredients are on hand.

🍽️ Nutrition at a glance

This dish is generally high in protein from the sliced main ingredient and provides a good mix of carbohydrates and fiber from the vegetables. A typical serving offers a balanced meal with key nutrients like iron, vitamin C, and potassium, and usually falls within a 350-500 calorie range depending on the specific ingredients and sauce used.

Nutrition breakdown

Calories	420 kcal
Protein	28 g
Carbs	32 g
Fat	20 g
Fiber	6 g
Sugar	8 g
Sodium	850 mg
Vitamin C	45 mg
Iron	4.2 mg
Potassium	520 mg
Vitamin A	320 mcg
Calcium	80 mg
Magnesium	45 mg
Vitamin B6	0.5 mg
Zinc	3.1 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

The stir-fry technique itself is culturally significant, representing the principle of 'wok hei' or 'breath of the wok' in Cantonese cooking—a prized, smoky flavor achieved from cooking over intense heat. Nutritionally, the quick cooking method helps vegetables retain more of their vitamins and crisp texture compared to longer cooking processes.