Heart-Healthy Capcay

Brighten up your dinner table with this Heart-Healthy Capcay, a vibrant stir-fry bursting with fresh vegetables, protein-packed tofu, and a savory, low-sodium sauce. Inspired by the classic Capcay, this healthy twist is packed with nutrient-dense ingredients like broccoli, snap peas, and red bell peppers, all cooked to tender-crisp perfection. Infused with the bold flavors of garlic, ginger, and a lightly thickened soy-oyster sauce, this dish is a deliciously wholesome option for maintaining a healthy lifestyle. Ready in just 35 minutes, Heart-Healthy Capcay is perfect for busy weeknights and pairs beautifully with brown rice for a balanced, satisfying meal. Try this colorful, heart-smart recipe today and enjoy a guilt-free indulgence packed with Asian-inspired flavors!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves
• 1 medium, chopped onion
• 1 large, sliced carrot
• 1 cup broccoli florets
• 1 cup cauliflower florets
• 1 medium, sliced red bell pepper
• 1 cup, chopped green cabbage
• 1 cup snap peas
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon oyster sauce
• 1 teaspoon cornstarch
• 1 quarter cup water
• 0.5 teaspoon black pepper
• 1 inch piece, grated ginger
• 200 grams, firm, cubed tofu

Directions

Step 1

Heat olive oil in a large wok or pan over medium heat.

Step 2

Add the garlic and sauté for 1 minute until fragrant, then add chopped onion and cook until translucent, about 3 minutes.

Step 3

Stir in the carrot slices and cook for another 2 minutes.

Step 4

Add broccoli, cauliflower, red bell pepper, cabbage, and snap peas. Stir-fry the vegetables together for 5-6 minutes until they are tender-crisp.

Step 5

In a small bowl, whisk together the low-sodium soy sauce, oyster sauce, cornstarch, and water until smooth.

Step 6

Pour the sauce mixture over the vegetables and stir to combine evenly, allowing the sauce to thicken slightly for about 2 minutes.

Step 7

Season with black pepper and add the grated ginger, stirring well to combine.

Step 8

Gently stir in the cubed tofu, being careful not to break the pieces, and cook for another 2 minutes until the tofu is heated through.

Step 9

Serve the Capcay warm, optionally with brown rice for a complete meal.

Nutrition Facts

Serving size	1032.2 grams (1032.2g)

Amount per serving	% Daily Value*
Calories	727

Total Fat 37.20g	48%
Saturated Fat 5.80g	29%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2077mg	90%
Total Carbohydrate 69.50g	25%
Dietary Fiber 19.60g	70%
Total Sugars 25.20g
Protein 36.40g	73%

Vitamin D 0IU	0%
Calcium 608mg	47%
Iron 14mg	76%
Potassium 1436mg	31%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.1%

Protein: 19.2%

Carbs: 36.7%