Low Fat Stir Fried Broccoli
Elevate your weeknight dinners with this quick and healthy Low Fat Stir Fried Broccoli recipe, a vibrant and flavorful dish that’s ready in just 20 minutes! Perfect for those seeking a guilt-free side, this recipe features tender-crisp broccoli florets infused with the aromatic blend of garlic and freshly grated ginger. A splash of low-sodium soy sauce adds a savory depth without overwhelming the light profile, while optional red chili flakes lend a gentle kick of heat for spice lovers. Cooked with just a teaspoon of heart-healthy extra-virgin olive oil, this dish stays low in fat without sacrificing flavor. Topped with optional sesame seeds for a subtle nutty crunch, it’s a simple yet delicious way to enjoy your greens. Serve this delightful stir-fry as a nutritious side dish alongside your favorite proteins or over steamed rice for a complete meal.
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Ingredients
- 400 grams broccoli florets
- 1 teaspoons olive oil (extra-virgin)
- 2 tablespoons low-sodium soy sauce
- 2 cloves garlic, minced
- 1 teaspoons ginger, freshly grated
- 1 teaspoons sesame seeds (optional, for garnish)
- 2 tablespoons water
- 0.25 teaspoons red chili flakes (optional, for heat)
Directions
Step 1
Wash the broccoli florets thoroughly and pat them dry with a clean kitchen towel. Cut into bite-sized pieces if necessary.
Step 2
In a large nonstick skillet or wok, heat the olive oil over medium heat.
Step 3
Add the minced garlic and grated ginger to the pan. Stir-fry for 30 seconds to 1 minute, until fragrant. Be careful not to burn the garlic.
Step 4
Increase the heat to medium-high and add the broccoli florets to the pan. Stir-fry for 2 minutes, tossing frequently to ensure even cooking.
Step 5
Add the low-sodium soy sauce, red chili flakes (if using), and water. Stir to coat the broccoli evenly. Cover the pan with a lid and let the broccoli steam for 3-4 minutes, or until it reaches your desired level of tenderness.
Step 6
Remove the lid and cook for an additional 1-2 minutes, stirring occasionally, to let any excess liquid evaporate.
Step 7
Transfer the stir-fried broccoli to a serving dish and sprinkle with sesame seeds, if desired. Serve hot and enjoy!
Nutrition Facts
| Serving size | (475.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 184.4 |
| Total Fat 6.1g | 0% |
| Saturated Fat 0.9g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 1118.3mg | 0% |
| Total Carbohydrate 24.1g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 4.9g | |
| Protein 19.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 230.8mg | 0% |
| Iron 5.0mg | 0% |
| Potassium 44.9mg | 0% |
Source of Calories