Recipes

Simple broccoli stir-fry (Chinese style)

broccoli stir fry

– IBS, SIBO and low FODMAP friendly (no garlic, onion or other high FODMAPs)
– No artificial ingredients
– Allergens: No dairy, nuts, soy, shellfish, eggs

– Low sodium

All our recipes use fresh ingredients, no artificial flavoring and we limit the use of off-the-shelf sauces or spice mixes. If opting for a pre-made sauce or spice mix, make sure to read the label and understand all the ingredients.

Adding broccoli to your diet can be a great way to boost your nutrient intake and support overall health. Broccoli is a nutrient-dense vegetable that provides a variety of health benefits. Broccoli is a great source of vitamins C, K, and A, as well as folate, fiber, and minerals such as potassium and iron. Broccoli is also high in fiber, which can promote regular bowel movements and support healthy digestion.

Stir-fried broccoli is a popular side dish in Chinese cuisine that’s easy to make and can be prepared in less than 15 minutes. You can also add other ingredients to the stir fry, such as baby corn, or sliced bell peppers. And you can serve the dish as a side or add protein like chicken, shrimp, or tofu to make it a main dish.

Stir-fry broccoli Chinese style

Recipe for simple Chinese style broccoli stir-fry.
Prep5 minutes
Cook10 minutes
Total Time15 minutes
Course: Side Dish
Cuisine: Chinese
Keyword: broccoli, dairy free, ibs, low fodmap
Servings: 4
Calories: 86kcal

Ingredients

  • 1 head of broccoli chopped into bite-sized pieces
  • 2 tablespoons sesame oil
  • 1 teaspoon grated ginger optional
  • 1 tablespoon gluten-free soy sauce
  • 1 tablespoon oyster sauce optional
  • 1/4 teaspoon sugar
  • 2 tablespoons water
  • salt and pepper to taste

Instructions

  • In a wok or large skillet, heat the vegetable oil over medium-high heat.
  • Add the broccoli to the wok and stir-fry for 1-2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2-3 minutes more, until it's bright green and tender-crisp.
  • In a small bowl, mix together the soy sauce, oyster sauce (if using), grated ginger (if using), sugar, and a splash of water.
  • Pour the sauce over the broccoli and stir-fry for another 1-2 minutes, until the sauce thickens and coats the broccoli.
  • Season with salt and pepper to taste. Serve hot as a side dish or add protein like chicken, shrimp, tofu, or beef to make it a main dish.

Notes

Nutrition: Carbohydrates:5g; Protein:2g; Fat:0g; Saturated Fat:0g; Cholesterol: 15mg; Sodium:35mg; Fiber:2.7g

The Candor website is written and produced for informational purposes only. While we do our best to provide nutritional information as a general guideline to our readers, we are not certified nutritionists, and the values provided should be considered estimates. Factors such as brands purchased, natural variations in fresh ingredients, etc. will change the nutritional information in any recipe. Various online calculators also provide different results, depending on their sources. To obtain accurate nutritional information for a recipe, use your preferred nutrition calculator to determine nutritional information with the actual ingredients and quantities used.

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