Stir-Fried Chinese Broccoli

Gluten Free
Dairy Free
Health score
13%
Stir-Fried Chinese Broccoli
45 min.
8
117kcal

Suggestions


If you’re looking for a vibrant and nutritious side dish that complements any meal, look no further than this delightful Stir-Fried Chinese Broccoli! Known for its rich, earthy flavors and satisfying crunch, Chinese broccoli is a fantastic source of vitamins and minerals, making it a healthy addition to your dining table. With its stunning emerald-green color and slightly bitter taste, it’s sure to impress both family and guests alike.

This recipe showcases the essence of Chinese cooking, with a perfect balance of savory oyster sauce and umami-rich Thai yellow bean sauce, elevating the bold flavors of the fresh broccoli. Sautéed with garlic until golden, the broccoli becomes crisp-tender, creating a dish that’s not only delicious but also visually appealing. Best of all, this dish is gluten-free and dairy-free—perfect for those with dietary restrictions!

Ingredients

  • lb broccoli chinese trimmed cut into 1-inch pieces (sometimes known as kale)
  • 0.5 cup chicken broth canned
  •  garlic clove smashed
  • tablespoons oyster sauce 
  • teaspoons sugar 
  • tablespoons thai fish sauce yellow
  • tablespoons vegetable oil 

Equipment

  • ziploc bags
  • wok

Directions

  1. Heat oil in wok over high heat until hot but not smoking, then stir-fry garlic until pale golden, 10 to 15 seconds.
  2. Add broccoli and stock and stir-fry 2 minutes.
  3. Add bean sauce, oyster sauce, and sugar and stir-fry until broccoli is crisp-tender, 4 to 5 minutes.
  4. Broccoli can be trimmed and cut 6 hours ahead and chilled in a sealed plastic bag

Nutrition Facts

Calories117kcal
Protein21.72%
Fat47.12%
Carbs31.16%

Properties

Glycemic Index
16.51
Glycemic Load
2.3
Inflammation Score
-8
Nutrition Score
16.135652235021%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.09mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:117.3kcal
5.86%
Fat:6.58g
10.12%
Saturated Fat:1.2g
7.49%
Carbohydrates:9.79g
3.26%
Net Carbohydrates:6.8g
2.47%
Sugar:3.1g
3.45%
Cholesterol:6.41mg
2.14%
Sodium:575.54mg
25.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.82g
13.65%
Vitamin C:101.65mg
123.21%
Vitamin K:125.37µg
119.4%
Folate:74.71µg
18.68%
Vitamin A:729.82IU
14.6%
Manganese:0.28mg
13.81%
Vitamin B6:0.26mg
13%
Fiber:2.99g
11.97%
Potassium:399.37mg
11.41%
Phosphorus:98.05mg
9.8%
Vitamin B2:0.16mg
9.15%
Vitamin E:1.34mg
8.96%
Magnesium:34.68mg
8.67%
Selenium:6.02µg
8.6%
Vitamin B5:0.66mg
6.65%
Calcium:61.19mg
6.12%
Vitamin B3:1.21mg
6.06%
Iron:1.06mg
5.91%
Vitamin B1:0.08mg
5.63%
Zinc:0.82mg
5.44%
Copper:0.08mg
3.77%
Vitamin B12:0.17µg
2.8%
Source:Epicurious