Stir-Fried Broccoli

Vegetarian
Gluten Free
Dairy Free
Health score
15%
Stir-Fried Broccoli
25 min.
8
103kcal

Suggestions


Craving a quick, healthy, and utterly delicious side dish that ticks all the boxes? Look no further than this vibrant Stir-Fried Broccoli! Perfectly ready in under 25 minutes, this recipe transforms humble broccoli florets into a flavor explosion that's both vegetarian, gluten-free and dairy-free. Whether you're whipping up a simple weeknight dinner or hosting a gathering of friends, this dish, easily serving 8, will undoubtedly be a crowd-pleaser.

Forget bland, steamed broccoli – this recipe brings out the natural sweetness of the vegetable with a touch of fragrant garlic, a pop of color from red bell pepper, and a subtle, nutty flavor from toasted sesame seeds. The light and savory broth gently steams the broccoli to tender perfection, retaining its vibrant green hue and essential nutrients.

With just over 100 calories per serving, you can indulge guilt-free! Best of all, it's incredibly easy to customize to your liking. Feel free to add a pinch of red pepper flakes for a touch of heat, or swap out the red bell pepper for another colorful vegetable like carrots or mushrooms. Get ready to elevate your side dish game with this simple yet satisfying Stir-Fried Broccoli!

Ingredients

  • pounds broccoli florets cut into bite-size pieces ( 12 cups)
  • cloves garlic minced
  • cup chicken broth low-sodium
  • 0.5  bell pepper red cored seeded thinly sliced
  • servings salt and pepper 
  • tablespoon sesame oil 
  • tablespoons sesame seed 
  • tablespoons vegetable oil 

Equipment

  • frying pan

Directions

  1. Spread sesame seeds in a small skillet over medium-high heat and cook, stirring constantly, until lightly toasted and beginning to release oil, about 1 minute.
  2. Remove to a plate to cool.
  3. Warm vegetable oil with sesame oil in a large skillet over medium-high heat.
  4. Add garlic and saut until fragrant, about 1 minute. Stir in bell pepper.
  5. Add broccoli and stir well until coated in oil. Cook, stirring, until broccoli is slightly softened, 2 to 3 minutes.
  6. Pour in broth; bring to a simmer. Reduce heat to low, cover and cook, stirring once or twice, until broccoli is tender, about 5 minutes.
  7. Sprinkle with sesame seeds. Season with salt and pepper; serve warm.

Nutrition Facts

Calories103kcal
Protein14.94%
Fat53.35%
Carbs31.71%

Properties

Glycemic Index
16.13
Glycemic Load
1.71
Inflammation Score
-8
Nutrition Score
16.491304325021%

Flavonoids

Luteolin
0.95mg
Kaempferol
8.89mg
Myricetin
0.08mg
Quercetin
3.73mg

Nutrients percent of daily need

Calories:103.31kcal
5.17%
Fat:6.77g
10.41%
Saturated Fat:1.09g
6.83%
Carbohydrates:9.05g
3.02%
Net Carbohydrates:5.69g
2.07%
Sugar:2.29g
2.55%
Cholesterol:0mg
0%
Sodium:240.71mg
10.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.26g
8.53%
Vitamin C:110.91mg
134.43%
Vitamin K:122.53µg
116.7%
Folate:76.82µg
19.21%
Vitamin A:939.59IU
18.79%
Manganese:0.31mg
15.44%
Fiber:3.36g
13.43%
Vitamin B6:0.25mg
12.41%
Potassium:411.81mg
11.77%
Phosphorus:99.35mg
9.94%
Vitamin B2:0.15mg
9.04%
Vitamin E:1.31mg
8.73%
Magnesium:32.21mg
8.05%
Copper:0.16mg
7.8%
Calcium:75.98mg
7.6%
Iron:1.23mg
6.82%
Vitamin B1:0.1mg
6.79%
Vitamin B5:0.68mg
6.79%
Vitamin B3:1.3mg
6.49%
Selenium:3.64µg
5.2%
Zinc:0.68mg
4.51%
Source:My Recipes