Stir-Fried Broccoli With Oyster Sauce

Gluten Free
Dairy Free
Health score
13%
Stir-Fried Broccoli With Oyster Sauce
45 min.
8
84kcal

Suggestions


Craving a quick, healthy, and flavorful side dish that's both gluten-free and dairy-free? Look no further! This Stir-Fried Broccoli with Oyster Sauce recipe delivers a delightful crunch and umami-rich taste in under 45 minutes. Forget bland, steamed broccoli – we're talking vibrant green florets coated in a savory sauce that will have everyone asking for seconds.

What makes this recipe truly special is the perfect balance of textures and flavors. The broccoli is blanched to crisp-tender perfection, retaining a slight bite that contrasts beautifully with the smooth, glossy sauce. A quick stir-fry ensures the garlic, ginger, and green onions release their aromatic magic, infusing the dish with warmth and complexity. Don't worry if you are not dairy-free this dish is packed with so much flavor without being loaded with unhealthy ingredients!

Prepared with less sodium and featuring a caloric count of only 84 kcal per serving, this recipe is suitable for health and diet conscious broccoli lovers. Ready to add a touch of Asian-inspired goodness to your dinner table? Let's get cooking!

Ingredients

  • pounds broccoli 
  • 1.5 teaspoons cornstarch 
  • teaspoon sesame oil dark
  • 0.5 cup less-sodium chicken broth fat-free
  • 1.5 tablespoons ginger fresh minced peeled
  • cloves garlic minced
  • 0.3 cup green onions minced
  • teaspoon soya sauce low-sodium
  • tablespoons oyster sauce 
  • 1.5 tablespoons rice wine 
  • 1.5 teaspoons sugar 
  • 1.5 tablespoons vegetable oil 
  • cups water 

Equipment

  • frying pan
  • whisk
  • dutch oven

Directions

  1. Cut broccoli florets and stems into bite-size pieces to measure 10 cups.
  2. Bring water to a boil in a large Dutch oven; add broccoli. Cook broccoli 4 minutes or until crisp-tender; drain.
  3. Combine broth and next 6 ingredients (broth through sesame oil); stir well with a whisk.
  4. Heat the vegetable oil in a large nonstick skillet over medium-high heat.
  5. Add onions, ginger, and garlic; saut 15 seconds.
  6. Add broth mixture; bring to a boil. Cook 1 minute or until thick, stirring constantly.
  7. Add broccoli; cook 30 seconds, tossing to coat.

Nutrition Facts

Calories84kcal
Protein16.34%
Fat35.16%
Carbs48.5%

Properties

Glycemic Index
22.39
Glycemic Load
2.35
Inflammation Score
-8
Nutrition Score
15.779565228068%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.94mg
Myricetin
0.12mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:84.49kcal
4.22%
Fat:3.55g
5.46%
Saturated Fat:0.6g
3.74%
Carbohydrates:11.01g
3.67%
Net Carbohydrates:7.86g
2.86%
Sugar:2.83g
3.14%
Cholesterol:0mg
0%
Sodium:312.37mg
13.58%
Alcohol:0.45g
100%
Alcohol %:0.18%
100%
Protein:3.71g
7.42%
Vitamin C:102.75mg
124.54%
Vitamin K:126.94µg
120.9%
Folate:75.1µg
18.78%
Manganese:0.3mg
15.22%
Vitamin A:737.9IU
14.76%
Fiber:3.15g
12.59%
Vitamin B6:0.24mg
12.19%
Potassium:395.27mg
11.29%
Vitamin B2:0.15mg
8.94%
Phosphorus:85.34mg
8.53%
Vitamin E:1.13mg
7.5%
Magnesium:28.55mg
7.14%
Calcium:69.58mg
6.96%
Vitamin B5:0.69mg
6.93%
Vitamin B1:0.09mg
6.03%
Selenium:3.96µg
5.65%
Copper:0.11mg
5.6%
Iron:0.98mg
5.44%
Vitamin B3:0.96mg
4.79%
Zinc:0.55mg
3.66%
Source:My Recipes