Healthy Ackee & Veggie Stir-Fry (Low-Carb & Nutritious)

Meal: Healthy Ackee & Veggie Stir-Fry

⚠️ Safety Tip

💡 Only eat fully ripe ackee! Unripe ackee contains hypoglycin A, a toxin that can cause serious illness.

✔️ Always buy fresh ackee that has naturally opened or use canned ackee, which is pre-boiled and safe.

Ingredients (Serves 2-3)

• 1 cup fresh or canned ackee (drained & rinsed)

• 1 tbsp coconut oil

• ½ onion, sliced

• ½ bell pepper, chopped

• 2 cloves garlic, minced

• ½ tomato, diced

• ½ tsp fresh thyme

• 1 cup spinach or callaloo (optional, for extra fiber)

• Salt & black pepper to taste

• 1 small Scotch bonnet pepper (optional, for heat)

  
  
  
  

  

  
  
  
  

🔥 Instructions

1️⃣ Sauté Aromatics – Heat coconut oil in a pan over medium heat. Add onions, garlic, and bell pepper, and sauté for 2 minutes.

2️⃣ Add Seasonings – Stir in tomatoes, thyme, and Scotch bonnet (if using), cook for another 2 minutes.

3️⃣ Gently Add Ackee – Add ackee & spinach, stirring gently to avoid breaking the ackee. Cook for 2-3 minutes.

4️⃣ Season & Serve – Add salt & black pepper, then remove from heat. Serve warm!

📊 Nutritional Facts (Per Serving - 1 Cup)

Nutrient	Amount
Calories	~150 kcal
Carbs	~6g
Fiber	~2g
Net Carbs	~4g
Protein	~3g
Fats	~12g (mostly healthy fats)
Iron	~10% DV
Vitamin C	~20% DV
Potassium	~8% DV

💡 Ackee Tips for Cooking & Use

✔ Be Gentle! – Ackee is delicate; stir softly to prevent it from breaking apart.

✔ Pair It Right! – Goes well with steamed callaloo, avocado, or grilled fish for a balanced meal.

✔ Great for Meal Prep! – Can be stored in the fridge for up to 2 days.

✔ Make it a Breakfast Option! – Serve with scrambled eggs for a protein-packed start to the day.