Stir-Fried Broccoli with Mustard Glaze

Gluten Free
Dairy Free
Health score
13%
Stir-Fried Broccoli with Mustard Glaze
20 min.
4
107kcal

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 with Mustard Glaze! In just 20 minutes, you can whip up a dish that not only tantalizes your taste buds but also packs a nutritious punch. Broccoli, known for its health benefits, is the star of this recipe, providing essential vitamins and minerals while keeping the calorie count low at just 107 kcal per serving.

The combination of stone-ground mustard and brown sugar creates a unique glaze that perfectly complements the crisp-tender broccoli. This dish is not only easy to prepare but also offers a delightful balance of flavors—sweet, tangy, and savory. Whether you’re serving it alongside grilled chicken, fish, or as part of a vegetarian meal, this stir-fried broccoli will elevate your dining experience.

With its simple ingredients and minimal cooking time, this recipe is perfect for busy weeknights or when you want to impress guests without spending hours in the kitchen. Grab your frying pan or wok, and let’s get cooking! Your taste buds will thank you for this delightful addition to your meal rotation.

Ingredients

  • pound broccoli 
  • tablespoon brown sugar packed
  • tablespoon butter melted
  • tablespoon dijon mustard stone-ground
  • tablespoon vegetable oil 
  • tablespoon water 
  • tablespoons water 

Equipment

  • frying pan
  • wok

Directions

  1. Mix butter, brown sugar and mustard; set aside.
  2. Heat oil in 10-inch skillet or wok over medium-high heat.
  3. Add broccoli; stir-fry 1 minute.
  4. Add 3 tablespoons water. Cover and cook about 3 minutes or until broccoli is crisp-tender.
  5. Add butter mixture and 1 tablespoon water; toss until broccoli is coated.

Nutrition Facts

Calories107kcal
Protein11.57%
Fat51.92%
Carbs36.51%

Properties

Glycemic Index
16
Glycemic Load
1.48
Inflammation Score
-8
Nutrition Score
15.273913095665%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.07mg
Quercetin
3.7mg

Nutrients percent of daily need

Calories:107.46kcal
5.37%
Fat:6.76g
10.41%
Saturated Fat:1.24g
7.76%
Carbohydrates:10.7g
3.57%
Net Carbohydrates:7.59g
2.76%
Sugar:4.89g
5.43%
Cholesterol:0mg
0%
Sodium:113.27mg
4.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.39g
6.78%
Vitamin C:101.17mg
122.63%
Vitamin K:121.97µg
116.17%
Folate:71.77µg
17.94%
Vitamin A:834.33IU
16.69%
Manganese:0.26mg
12.78%
Fiber:3.11g
12.44%
Potassium:369.42mg
10.55%
Vitamin B6:0.2mg
10.13%
Vitamin E:1.28mg
8.56%
Vitamin B2:0.14mg
8.03%
Phosphorus:79.82mg
7.98%
Vitamin B5:0.67mg
6.68%
Magnesium:26.14mg
6.53%
Calcium:59.65mg
5.96%
Selenium:4.15µg
5.92%
Vitamin B1:0.09mg
5.86%
Iron:0.91mg
5.05%
Vitamin B3:0.75mg
3.75%
Zinc:0.49mg
3.28%
Copper:0.06mg
3.11%