Stir-Fried Broccoli and Carrots

Gluten Free
Dairy Free
Health score
38%
Stir-Fried Broccoli and Carrots
11 min.
4
97kcal

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 crisp broccoli flowerets and tender carrots, complemented by the crunch of water chestnuts and the earthy flavor of fresh mushrooms. The addition of garlic and ginger infuses the stir-fry with aromatic goodness, while a splash of savory oyster sauce ties all the flavors together beautifully. With only 97 calories per serving, this side dish is perfect for those who want to enjoy a healthy meal without sacrificing taste.

Whether you’re serving it alongside grilled chicken, tofu, or simply enjoying it on its own, this Stir-Fried Broccoli and Carrots recipe is sure to impress. It’s not just a feast for the eyes; it’s a delightful way to incorporate more vegetables into your diet. So grab your wok or frying pan, and let’s get cooking!

Ingredients

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

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

Calories97kcal
Protein12.69%
Fat4%
Carbs83.31%

Properties

Glycemic Index
45.71
Glycemic Load
2.05
Inflammation Score
-10
Nutrition Score
14.632608689692%

Flavonoids

Luteolin
0.3mg
Isorhamnetin
0.88mg
Kaempferol
2.78mg
Myricetin
0.05mg
Quercetin
4.71mg

Nutrients percent of daily need

Calories:97.01kcal
4.85%
Fat:0.47g
0.72%
Saturated Fat:0.09g
0.58%
Carbohydrates:21.9g
7.3%
Net Carbohydrates:17.34g
6.31%
Sugar:5.63g
6.26%
Cholesterol:0.88mg
0.29%
Sodium:596.68mg
25.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.33g
6.67%
Vitamin A:5552.81IU
111.06%
Vitamin C:34.49mg
41.81%
Vitamin K:38.14µg
36.32%
Fiber:4.56g
18.22%
Vitamin B6:0.3mg
14.9%
Manganese:0.28mg
14.01%
Vitamin B2:0.21mg
12.19%
Potassium:424.21mg
12.12%
Copper:0.22mg
10.98%
Folate:40.4µg
10.1%
Vitamin B3:1.87mg
9.37%
Phosphorus:78.84mg
7.88%
Vitamin B5:0.75mg
7.53%
Iron:1.33mg
7.37%
Vitamin E:0.94mg
6.25%
Selenium:4.29µg
6.13%
Vitamin B1:0.09mg
6.09%
Magnesium:20.49mg
5.12%
Zinc:0.74mg
4.93%
Calcium:40.54mg
4.05%