| Prep: 15 mins | Cook: 15 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 155 | 7g | 1g | 20g |
| sugars | fibre | protein | salt |
| 15g | 2g | 3g | 1g |
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One of my favorite recipes to create is the Sandia Pepper and Garlic Stir Fry. This flavorful dish does an exemplary job of marrying my Pacific Northwest upbringing with my Japanese heritage, resulting in an explosion of taste with every bite. The blend of the sweet, refreshing watermelon – known as ‘Sandia’, the crunch of bell peppers, and the robust flavor of garlic, creates a culinary experience that is both captivating and satisfying, in line with the best traditions from both sides of the Pacific.
The Healthful Appeal of Sandia Pepper and Garlic Stir Fry
Beyond its delightful flavor, the Sandia Pepper and Garlic Stir Fry is packed with numerous health benefits. For instance, watermelon (or “Sandia”) is not only deliciously sweet, it is also rich in vitamins A, B6 and C, and comprises a high water content, making it hydrating and heart-healthy. Moreover, the bell peppers in this recipe are excellent sources of vitamin C and antioxidants while garlic and onions are renowned for their antibacterial and anti-inflammatory properties. Every ingredient in this dish is a testament to the power of food as a form of medicine.
Paired to Perfection
Although the Sandia Pepper and Garlic Stir Fry is a fantastic main course in itself, it can also pair excellently with other dishes. Because of its sweet and savory flavor profile, it complements a wide variety of proteins, particularly those with a subtle or mild flavor. For example, grilled white fish or a simple grilled chicken breast would pair beautifully with this dish. Furthermore, the sauce from the stir fry would serve as a luscious drizzle over the protein, binding the whole meal together.
Finally, it is safe to say that the Sandia Pepper and Garlic Stir Fry is not only incredible to taste but is also a surefire way to boost your overall health. I love this recipe because it perfectly embodies healthy, flavorful cooking, and illustrates how simple, fresh ingredients can create a beautiful, sophisticated dish. So, why not give it a try and see how it can brighten your cooking regimen?
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What You’ll Need
- 4 cups of seedless watermelon (Sandia), cubed
- 3 bell peppers, thinly sliced
- 4 cloves garlic, minced
- 1 red onion, thinly sliced
- 3 tablespoons of olive oil
- 1/4 cup of soy sauce
- 2 tablespoons of honey
- 1 teaspoon of black pepper
- 1 teaspoon of salt
- Chopped green onions for garnish (optional)
Method
Step One
Start by preparing your ingredients: cube 4 cups of seedless watermelon, thinly slice 3 bell peppers and 1 red onion, and mince 4 cloves of garlic.
Step Two
Heat 3 tablespoons of olive oil in a large frying pan or wok over medium-high heat.
Step Three
Add the thinly sliced red onion to the pan and cook until they become soft and begin to caramelize, about 5 minutes.
Step Four
Add the minced garlic to the pan with the onions and cook together for another minute, or until the garlic becomes fragrant.
Step Five
Next, add the bell peppers to the pan and stir-fry along with the onions and garlic for another 2-3 minutes.
Step Six
Add the cubed watermelon to the pan and continue to stir-fry all the ingredients together. Cook for another 5 minutes, or until the watermelon starts to break down.
Step Seven
In a small bowl, combine 1/4 cup of soy sauce, 2 tablespoons of honey, 1 teaspoon of black pepper, and 1 teaspoon of salt. Stir until the honey is fully dissolved.
Step Eight
Pour the sauce mixture over the stir-fry in the pan and mix well to combine. Let everything simmer for another 2-3 minutes so the flavors can meld together.
Step Nine
Optionally, garnish the stir-fry with chopped green onions before serving. This adds a fresh and vibrant note to the dish.
