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stir fried broccoli florets with garlic placed on a blue and white ceramic bowl

quick stir-fried broccoli with garlic


  • Author: Christiane
  • Prep Time: 5 minutes
  • Cook Time: 4 minutes
  • Total Time: 9 minutes
  • Yield: 4 servings as part of a chinese dinner 1x

Description

Delicious green crunch: Stir-fried broccoli florets with garlic and a little dried chili, made in a matter of minutes as a side for a Chinese dinner or a full vegetarian meal


Scale

Ingredients

Serving 1 or 2 as a full meal or more as part of a Chinese meal with two or more dishes

1 small to mid-size broccoli

1 small red onion, chopped

2 garlic cloves, sliced (use more if you are into garlic)

1 dried chili, chopped (optional)

1 tbsp rapeseed or coconut oil

1 tbsp sea salt

2 tbsp vegetable stock


Instructions

  1. Half an hour before cooking, wash the broccoli and chop its florets into pieces and set aside. Chop the chunk as well or keep it as ingredient for making vegetable stock
  2. Heat wok or non-stick pan and add oil. Stir-fry onions and garlic and chili – if using – until golden and emitting scent.
  3. Add broccoli florets and keep stirring constantly. Season with salt. After 2 minutes add vegetable stock and keep stirring for another minute or two. Broccoli florets should still be covered with the spiced oil, but still be very crunchy and not wilted. Serve immediately.

Notes

If enjoyed on its own, stir-fried broccoli is great with any version of cauliflower rice. If you serve it as part of a chinese meal, serve all dishes at the same time together with a bowl or cauli rice – and steamed unsalted rice if preferred by some eaters around your table.

Nutrition facts are based on assuming a 500g/one pound broccoli shared by two people.

  • Category: meals
  • Method: stir-fry
  • Cuisine: Chinese

Nutrition

  • Serving Size: 2 servings
  • Calories: 163
  • Fat: 7.8g
  • Carbohydrates: 13.1g net carbs
  • Protein: 7.6g