Garlic Stir-fried Broccoli
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.
For 4 servings
4 steps. 10 minutes total.
- 1
Step 1
- a.Prepare and Blanch the Broccoli
- b.Wash and cut the broccoli into uniform, bite-sized florets. Peel and slice the thick stems if desired.
- c.Bring a large pot of water to a rolling boil and add 1 tsp of salt.
- d.Prepare a large bowl of ice water and set it aside.
- e.Carefully add the broccoli florets to the boiling water and blanch for 60-90 seconds, until they turn vibrant green but are still crisp.
- f.Immediately use a slotted spoon to transfer the broccoli to the ice water bath to stop the cooking process (this is called shocking). Once cooled, drain thoroughly and set aside.
- 2
Step 2
- a.Mix the Stir-fry Sauce
- b.In a small bowl, whisk together the soy sauce, water (or broth), toasted sesame oil, cornstarch, and optional sugar.
- c.Continue whisking until the cornstarch is completely dissolved and no lumps remain. Set aside.
- 3
Step 3
- a.Stir-fry the Aromatics
- b.Place a wok or large skillet over medium-high heat. Once hot, add the avocado oil and let it shimmer.
- c.Add the minced garlic and optional red pepper flakes to the hot oil.
- d.Stir-fry continuously for about 30 seconds until the garlic is fragrant. Be careful not to let it brown or burn, as it will become bitter.
- 4
Step 4
- a.Combine and Finish the Dish
- b.Add the drained, blanched broccoli to the wok. Toss for 1 minute to coat it with the garlic-infused oil.
- c.Give the sauce a final quick stir to recombine, then pour it over the broccoli.
- d.Continue to stir and toss for another 1-2 minutes until the sauce thickens slightly and glazes every floret.
- e.Remove from heat immediately to maintain the broccoli's crispness. Serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Blanching and shocking the broccoli is the key to achieving a vibrant green color and perfect crisp-tender texture.
- 2Ensure all your ingredients are prepped and ready (mise en place) before you start cooking, as stir-frying is a very fast process.
- 3Do not overcrowd the pan. If you are doubling the recipe, it's better to cook in two batches to ensure the broccoli stir-fries rather than steams.
- 4Use a wok or a large, heavy-bottomed skillet that can handle high heat for the best results.
- 5The sauce will thicken very quickly once it hits the hot pan, so be ready to toss and serve.
Adapt it for your goals.
Add Protein
Toss in cooked shrimp, sliced chicken, or pan-fried tofu during the last minute of cooking for a complete meal.
Add VegetablesAdd Vegetables
Include other quick-cooking vegetables like sliced bell peppers, onions, or mushrooms. Add them to the wok just before the garlic.
Nutty FlavorNutty Flavor
Sprinkle a tablespoon of toasted sesame seeds or chopped cashews over the finished dish for extra crunch and flavor.
Spicier VersionSpicier Version
Increase the red pepper flakes or add a teaspoon of chili garlic sauce to the stir-fry sauce for more heat.
Why this is on our healthy list.
Rich in Vitamin C
Broccoli is an excellent source of Vitamin C, an antioxidant crucial for boosting the immune system and promoting healthy skin.
Supports Heart Health
The fiber, potassium, and antioxidants in broccoli, along with the properties of garlic, can help manage blood pressure and reduce cholesterol levels.
High in Dietary Fiber
This dish is packed with fiber, which aids in digestion, promotes gut health, and helps you feel full and satisfied.
Packed with Antioxidants
Broccoli contains powerful antioxidants like sulforaphane and lutein, which help protect your cells from damage caused by free radicals.
Frequently asked questions
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.