Heart-Healthy Stir Fried Broccoli
Brighten up your table with this quick and delicious Heart-Healthy Stir Fried Broccoli, a nutritious and flavorful side dish that’s perfect for any meal. This recipe transforms fresh broccoli florets into tender-crisp perfection using heart-smart olive oil and a touch of sesame oil for depth. Featuring aromatic garlic, zingy fresh ginger, and a splash of low-sodium soy sauce, this stir fry is as delicious as it is wholesome. A hint of red pepper flakes adds an optional kick, while a sprinkle of sesame seeds creates a beautiful garnish. Ready in just 20 minutes, it’s a guilt-free dish that’s as easy to make as it is to love. Perfect for those seeking a healthy, low-sodium, and nutrient-packed vegetable dish!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 500 grams Broccoli florets
- 1 tablespoon Olive oil
- 2 pieces Garlic cloves, thinly sliced
- 2 teaspoons Low-sodium soy sauce
- 1 teaspoon Fresh ginger, grated
- 1 teaspoon Sesame oil
- 0.5 teaspoon Red pepper flakes (optional)
- 2 tablespoons Water
- 1 teaspoon Sesame seeds (optional, for garnish)
Directions
Step 1
Wash and thoroughly dry the broccoli florets. Set aside.
Step 2
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Step 3
Add the sliced garlic and grated ginger to the skillet and sauté for 1 minute, stirring frequently to avoid burning.
Step 4
Add the broccoli florets to the skillet and toss to coat them in the oil, garlic, and ginger mixture.
Step 5
Stir in the 2 tablespoons of water and cover the skillet with a lid. Allow the broccoli to steam for 3 minutes until it turns bright green and slightly tender but still crisp.
Step 6
Remove the lid and stir-fry the broccoli for another 2-3 minutes, letting any remaining water evaporate.
Step 7
Drizzle the low-sodium soy sauce and sesame oil over the broccoli, and sprinkle in the red pepper flakes if using. Toss well to combine and cook for 1 more minute.
Step 8
Remove the broccoli from the skillet and transfer it to a serving dish.
Step 9
Sprinkle with sesame seeds for garnish if desired, and serve immediately.
Nutrition Facts
| Serving size | (579.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 405.0 |
| Total Fat 29.6g | 0% |
| Saturated Fat 4.4g | 0% |
| Polyunsaturated Fat 7.2g | |
| Cholesterol 0mg | 0% |
| Sodium 482.3mg | 0% |
| Total Carbohydrate 27.5g | 0% |
| Dietary Fiber 12.8g | 0% |
| Total Sugars 6.0g | |
| Protein 20.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 277.3mg | 0% |
| Iron 5.4mg | 0% |
| Potassium 44.6mg | 0% |
Source of Calories