Stir-Fry Broccoli and Carrots

Gluten Free
Dairy Free
Health score
22%
Stir-Fry Broccoli and Carrots
20 min.
4
51kcal

Suggestions


Looking for a quick and healthy side dish that bursts with flavor? Look no further than this delightful Stir-Fry Broccoli and Carrots recipe! In just 20 minutes, you can whip up a vibrant medley of fresh vegetables that not only tantalizes your taste buds but also aligns with gluten-free and dairy-free diets.

This dish is a perfect accompaniment to any main course, offering a colorful presentation and a satisfying crunch. The combination of tender broccoli flowerets and sweet, thinly sliced carrots creates a harmonious balance, while the addition of ginger and garlic infuses the stir-fry with aromatic goodness. With a splash of chicken broth and a hint of oyster sauce, each bite is a burst of savory flavor that will leave you wanting more.

Whether you're preparing a family dinner or hosting friends, this Stir-Fry Broccoli and Carrots recipe is sure to impress. It's not just a side dish; it's a celebration of fresh ingredients and simple cooking techniques that anyone can master. Plus, with only 51 calories per serving, you can indulge guilt-free! So grab your wok or frying pan, and let’s get cooking!

Ingredients

  • teaspoons ginger finely chopped
  • clove garlic 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 mushrooms sliced
  • tablespoons oyster sauce 

Equipment

  • frying pan
  • wok

Directions

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

Nutrition Facts

Calories51kcal
Protein16.82%
Fat6.45%
Carbs76.73%

Properties

Glycemic Index
45.71
Glycemic Load
1.98
Inflammation Score
-10
Nutrition Score
10.513913047055%

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:50.94kcal
2.55%
Fat:0.4g
0.61%
Saturated Fat:0.09g
0.56%
Carbohydrates:10.68g
3.56%
Net Carbohydrates:8.45g
3.07%
Sugar:3.61g
4.01%
Cholesterol:0.88mg
0.29%
Sodium:590.23mg
25.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.34g
4.68%
Vitamin A:5347.22IU
106.94%
Vitamin C:22mg
26.66%
Vitamin B2:0.17mg
9.98%
Vitamin K:10.12µg
9.64%
Potassium:327.73mg
9.36%
Folate:35.88µg
8.97%
Fiber:2.24g
8.95%
Manganese:0.18mg
8.89%
Vitamin B6:0.17mg
8.43%
Vitamin B3:1.53mg
7.67%
Vitamin B5:0.69mg
6.89%
Copper:0.13mg
6.48%
Phosphorus:56.55mg
5.66%
Vitamin B1:0.08mg
5.14%
Selenium:3.06µg
4.38%
Magnesium:14.65mg
3.66%
Calcium:29.88mg
2.99%
Iron:0.47mg
2.63%
Zinc:0.37mg
2.48%
Vitamin E:0.27mg
1.78%