Broccoli Spears with Garlic Sauce

Gluten Free
Dairy Free
Health score
15%
Broccoli Spears with Garlic Sauce
25 min.
6
76kcal

Suggestions


Are you looking for a vibrant and healthy side dish that’s both gluten-free and dairy-free? Look no further than these delightful Broccoli Spears with Garlic Sauce! This recipe is not only quick and easy to prepare, taking just 25 minutes, but it also packs a flavorful punch that will elevate any meal.

Broccoli is a nutritional powerhouse, rich in vitamins and minerals, and when paired with a savory garlic sauce, it becomes an irresistible addition to your dining table. The combination of Asian oyster sauce and sesame oil brings a unique depth of flavor, while the garlic adds a fragrant aroma that will have everyone asking for seconds.

This dish is perfect for family dinners, gatherings, or even as a meal prep option for the week ahead. With only 76 calories per serving, you can indulge guilt-free while enjoying the crisp-tender texture of perfectly stir-fried broccoli. Whether you’re a seasoned cook or just starting your culinary journey, this recipe is sure to impress and satisfy your taste buds.

So grab your wok and get ready to whip up a delicious side that not only complements your main dishes but also stands out on its own. Your taste buds will thank you!

Ingredients

  • tablespoons oyster sauce 
  • tablespoon canola oil 
  • 1.5 lb broccoli ( 1 head)
  • 0.5 cup chicken stock low-sodium
  • teaspoon sesame oil 
  •  garlic clove smashed

Equipment

  • frying pan
  • wok

Directions

  1. Peel off tough outer skin of broccoli stem, then halve broccoli crosswise (top half with florets should equal length of bottom half).
  2. Cut bottom half (stem) lengthwise into 1/2-inch-wide wedges, then cut top half (stem with florets) into long spears with 1/2-inch-wide wedges.
  3. Heat a wok over high heat until beginning to smoke, then add canola oil and swirl to coat sides. Stir-fry garlic until golden, about 30 seconds, then add broccoli and stir-fry 5 minutes. Stir in oyster sauce and stock and cook, covered, until broccoli is crisp-tender, about 3 minutes.
  4. Remove from heat and toss with sesame oil.
  5. Broccoli can be stir-fried in a large heavy skillet over moderately high heat.

Nutrition Facts

Calories76kcal
Protein18.04%
Fat37.75%
Carbs44.21%

Properties

Glycemic Index
10.33
Glycemic Load
1.65
Inflammation Score
-7
Nutrition Score
15.474347713201%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.9mg
Myricetin
0.1mg
Quercetin
3.73mg

Nutrients percent of daily need

Calories:75.79kcal
3.79%
Fat:3.57g
5.49%
Saturated Fat:0.44g
2.73%
Carbohydrates:9.41g
3.14%
Net Carbohydrates:6.39g
2.32%
Sugar:1.97g
2.19%
Cholesterol:0mg
0%
Sodium:289.36mg
12.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.84g
7.68%
Vitamin C:101.78mg
123.37%
Vitamin K:117.45µg
111.86%
Folate:72.85µg
18.21%
Vitamin A:706.65IU
14.13%
Manganese:0.28mg
13.82%
Fiber:3.02g
12.07%
Vitamin B6:0.23mg
11.33%
Potassium:388.13mg
11.09%
Vitamin B2:0.15mg
8.94%
Vitamin E:1.3mg
8.69%
Phosphorus:85.78mg
8.58%
Vitamin B5:0.66mg
6.63%
Magnesium:24.87mg
6.22%
Calcium:60.58mg
6.06%
Vitamin B3:1.14mg
5.7%
Vitamin B1:0.09mg
5.69%
Iron:0.92mg
5.11%
Selenium:3.52µg
5.02%
Copper:0.08mg
4.24%
Zinc:0.52mg
3.44%
Source:Epicurious
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