Low Fat Stir Fried Broccoli
Elevate your healthy cooking game with this vibrant and flavorful Low Fat Stir Fried Broccoli recipe! Packed with wholesome goodness, this quick and easy dish features crisp broccoli florets infused with the zesty aroma of garlic and fresh ginger, enhanced by a splash of low-sodium soy sauce. A drizzle of extra-virgin olive oil keeps the cooking light, while optional sesame seeds and red chili flakes provide layers of texture and spice. Ready in only 20 minutes, this low-fat stir fry is perfect as a nutritious side dish or a star addition to your weeknight meals. Whether you're looking for a guilt-free veggie fix or a simple, delicious way to enjoy broccoli, this recipe is sure to satisfy.
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Recipe Information
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)
Instructions
Wash the broccoli florets thoroughly and pat them dry with a clean kitchen towel. Cut into bite-sized pieces if necessary.
In a large nonstick skillet or wok, heat the olive oil over medium heat.
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.
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.
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.
Remove the lid and cook for an additional 1-2 minutes, stirring occasionally, to let any excess liquid evaporate.
Transfer the stir-fried broccoli to a serving dish and sprinkle with sesame seeds, if desired. Serve hot and enjoy!
Nutrition Facts
Calories |
184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1118 mg | 49% | |
| Total Carbohydrate | 24.1 g | 9% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 4.9 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 231 mg | 18% | |
| Iron | 5.0 mg | 28% | |
| 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.
