Heart-Healthy Stir Fried Broccoli
Elevate your weeknight meals with this quick and nutritious Heart-Healthy Stir Fried Broccoli recipe, a flavorful dish that comes together in just 20 minutes. Loaded with tender-crisp broccoli florets lightly steamed and stir-fried in heart-healthy olive oil, this dish is infused with the aromatic combination of garlic, fresh ginger, and a touch of sesame oil. A splash of low-sodium soy sauce adds a savory depth, while optional red pepper flakes deliver a subtle kick of spice. Perfect as a standalone vegan side dish or a vibrant addition to your favorite grain bowl, this recipe is low in sodium, rich in nutrients, and ideal for anyone looking to nourish their body while enjoying irresistible flavors. Don't forget to finish with a sprinkle of sesame seeds for an eye-catching garnish!
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Recipe Information
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)
Instructions
Wash and thoroughly dry the broccoli florets. Set aside.
Heat 1 tablespoon of olive oil in a large non-stick skillet or wok over medium-high heat.
Add the sliced garlic and grated ginger to the skillet and sauté for 1 minute, stirring frequently to avoid burning.
Add the broccoli florets to the skillet and toss to coat them in the oil, garlic, and ginger mixture.
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.
Remove the lid and stir-fry the broccoli for another 2-3 minutes, letting any remaining water evaporate.
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.
Remove the broccoli from the skillet and transfer it to a serving dish.
Sprinkle with sesame seeds for garnish if desired, and serve immediately.
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 482 mg | 21% | |
| Total Carbohydrate | 27.5 g | 10% | |
| Dietary Fiber | 12.8 g | 46% | |
| Total Sugars | 6.0 g | ||
| Protein | 20.0 g | 40% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 277 mg | 21% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 45 mg | 1% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
