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Crisp-tender broccoli florets quickly stir-fried with fragrant garlic and a savory soy-sesame sauce. A perfect, healthy side dish that comes together in under 20 minutes.
Prepare and Blanch the Broccoli
Mix the Stir-fry Sauce
Stir-fry the Aromatics
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Crisp-tender broccoli florets quickly stir-fried with fragrant garlic and a savory soy-sesame sauce. A perfect, healthy side dish that comes together in under 20 minutes.
This chinese_american recipe takes 20 minutes to prepare and yields 4 servings. At 137.67 calories per serving with 6.37g of protein, it's a beginner-friendly recipe perfect for side or lunch or dinner.
Combine and Finish the Dish
Toss in cooked shrimp, sliced chicken, or pan-fried tofu during the last minute of cooking for a complete meal.
Include other quick-cooking vegetables like sliced bell peppers, onions, or mushrooms. Add them to the wok just before the garlic.
Sprinkle a tablespoon of toasted sesame seeds or chopped cashews over the finished dish for extra crunch and flavor.
Increase the red pepper flakes or add a teaspoon of chili garlic sauce to the stir-fry sauce for more heat.
Broccoli is an excellent source of Vitamin C, an antioxidant crucial for boosting the immune system and promoting healthy skin.
The fiber, potassium, and antioxidants in broccoli, along with the properties of garlic, can help manage blood pressure and reduce cholesterol levels.
This dish is packed with fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied.
Broccoli contains powerful antioxidants like sulforaphane and lutein, which help protect your cells from damage caused by free radicals.
A single serving of this Garlic Stir-fried Broccoli contains approximately 110-130 calories, making it a very light and healthy side dish. The exact count can vary based on the amount of oil used.
Yes, it is very healthy. Broccoli is a nutrient-dense vegetable packed with vitamins, minerals, and fiber. The stir-frying method uses minimal oil, and the dish is low in calories and fat while being rich in beneficial plant compounds.
Absolutely. To make this dish gluten-free, simply substitute the soy sauce with tamari or a certified gluten-free soy sauce.
Blanching serves two purposes: it partially cooks the broccoli so it stir-fries faster, and it sets the chlorophyll, resulting in a beautiful, vibrant green color. Shocking it in ice water immediately after stops the cooking, ensuring it stays crisp.
Yes, you can use frozen broccoli florets. There is no need to blanch them. Simply thaw the broccoli completely and pat it very dry with paper towels before adding it to the wok. Note that the texture might be slightly softer than when using fresh broccoli.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. For best results, reheat quickly in a hot skillet or wok for a minute or two. Microwaving can make the broccoli soft.