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!

Nutriscore Rating: 85/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

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	579.3 grams (579.3g)

Amount per serving	% Daily Value*
Calories	405

Total Fat 29.60g	38%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 7.20g
Cholesterol 0mg	0%
Sodium 482mg	21%
Total Carbohydrate 27.50g	10%
Dietary Fiber 12.80g	46%
Total Sugars 6.00g
Protein 20.00g	40%

Vitamin D 0IU	0%
Calcium 277mg	21%
Iron 5mg	30%
Potassium 45mg	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.

Source of Calories

Fat: 58.4%

Protein: 17.5%

Carbs: 24.1%