Stir-Fried Broccoli and Carrots

Gluten Free
Dairy Free
Health score
27%
Stir-Fried Broccoli and Carrots
11 min.
4
95kcal

Suggestions


Are you looking for a quick and delicious side dish that’s both gluten-free and dairy-free? Look no further than this vibrant Stir-Fried Broccoli and Carrots recipe! In just 11 minutes, you can whip up a colorful medley of fresh vegetables that not only tantalizes your taste buds but also packs a nutritious punch.

This dish features the crispness of broccoli flowerets and the sweetness of tender carrots, all brought to life with the aromatic flavors of ginger and garlic. The addition of sliced water chestnuts and fresh mushrooms adds a delightful crunch and earthy depth, making every bite a delightful experience. With a light coating of savory oyster sauce, this stir-fry is sure to become a favorite at your dinner table.

Perfect for busy weeknights or as a complement to your favorite protein, this recipe serves four and is low in calories, making it an excellent choice for health-conscious eaters. Whether you’re a seasoned cook or just starting your culinary journey, this Stir-Fried Broccoli and Carrots dish is simple to prepare and sure to impress. Get ready to enjoy a burst of flavor and nutrition in every bite!

Ingredients

  • teaspoons ginger finely chopped
  •  garlic clove finely chopped
  • 1.5 cups cauliflower florets 
  • cup carrots thinly sliced
  • small onion separated sliced
  • 0.8 cup chicken broth (from 32-ounce carton)
  • 0.3 teaspoon salt 
  • tablespoon cornstarch 
  • tablespoon water cold
  • ounces water chestnuts drained sliced canned
  • ounces mushrooms fresh sliced
  • tablespoons oyster sauce 

Equipment

  • frying pan
  • wok

Directions

  1. Spray wok or 12-inch skillet with cooking spray; heat over medium-high heat.
  2. Add gingerroot and garlic; stir-fry about 1 minute or until light brown.
  3. Add broccoli, carrots and onion; stir-fry 1 minute.
  4. Stir in broth and salt. Cover and cook about 3 minutes or until carrots are crisp-tender.
  5. Mix cornstarch and cold water; stir into vegetable mixture. Cook and stir about 10 seconds or until thickened.
  6. Add water chestnuts, mushrooms and oyster sauce; cook and stir 30 seconds.

Nutrition Facts

Calories95kcal
Protein12.15%
Fat3.94%
Carbs83.91%

Properties

Glycemic Index
45.71
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
12.640869623941%

Flavonoids

Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
0.88mg
Kaempferol
0.33mg
Myricetin
0.03mg
Quercetin
3.84mg

Nutrients percent of daily need

Calories:95.17kcal
4.76%
Fat:0.45g
0.69%
Saturated Fat:0.1g
0.65%
Carbohydrates:21.57g
7.19%
Net Carbohydrates:17.12g
6.23%
Sugar:5.79g
6.43%
Cholesterol:0.88mg
0.29%
Sodium:597.04mg
25.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.12g
6.25%
Vitamin A:5347.22IU
106.94%
Vitamin C:23.13mg
28.04%
Fiber:4.45g
17.79%
Vitamin B6:0.31mg
15.46%
Manganese:0.27mg
13.45%
Potassium:432.05mg
12.34%
Vitamin B2:0.19mg
11.24%
Copper:0.22mg
10.9%
Folate:40.98µg
10.24%
Vitamin K:10.29µg
9.8%
Vitamin B3:1.85mg
9.26%
Vitamin B5:0.81mg
8.15%
Phosphorus:73.56mg
7.36%
Iron:1.24mg
6.91%
Vitamin B1:0.09mg
5.78%
Selenium:3.69µg
5.27%
Magnesium:19.18mg
4.8%
Vitamin E:0.71mg
4.73%
Zinc:0.71mg
4.71%
Calcium:33.28mg
3.33%