Name: Low-Cal Broccoli Stir-Fry
Ingredients: 1 large head of broccoli (about 1.5 lbs or 680g): The star of the show. You’ll want to chop it into uniform, bite-sized florets. Broccoli is packed with Vitamin C and K, and its fibrous texture gives the stir-fry a satisfying crunch.; 1 tablespoon of avocado oil or sesame oil: For stir-frying. Avocado oil has a high smoke point, making it ideal for high-heat cooking, while sesame oil adds a wonderful nutty, aromatic flavor right from the start.; 4 cloves of garlic: Finely minced. Fresh garlic is non-negotiable here; it provides a pungent, aromatic base that is essential to any great stir-fry.; 1-inch piece of fresh ginger: Peeled and finely minced or grated. Ginger adds a warm, zesty, and slightly spicy kick that perfectly complements the garlic and brightens the entire dish.; 1/4 cup low-sodium soy sauce or tamari: This forms the salty, umami backbone of our sauce. Using a low-sodium version helps keep the dish healthy, while tamari is a perfect gluten-free alternative.; 2 tablespoons of water: Used to create volume in the sauce without adding calories, and to help steam the broccoli to the perfect tender-crisp texture.; 1 tablespoon of rice vinegar: This adds a crucial element of acidity, cutting through the richness and balancing the flavors of the sauce.; 1 tablespoon of pure maple syrup or honey: For a touch of sweetness to balance the salty soy sauce and tangy vinegar. Maple syrup keeps the recipe vegan.; 1 teaspoon of cornstarch: The secret to a glossy, perfectly thickened sauce that clings to every nook and cranny of the broccoli florets.; Optional Garnishes: Toasted sesame seeds, sliced green onions, red pepper flakes: These are the finishing touches that elevate the dish from simple to spectacular, adding texture, freshness, and a bit of heat.

Ingredients

Scale

Here is everything you’ll need to create this vibrant and healthy dish. Each ingredient is chosen for its flavor contribution and health benefits, coming together to create a perfectly balanced meal.

1 large head of broccoli (about 1.5 lbs or 680g): The star of the show. You’ll want to chop it into uniform, bite-sized florets. Broccoli is packed with Vitamin C and K, and its fibrous texture gives the stir-fry a satisfying crunch.
1 tablespoon of avocado oil or sesame oil: For stir-frying. Avocado oil has a high smoke point, making it ideal for high-heat cooking, while sesame oil adds a wonderful nutty, aromatic flavor right from the start.
4 cloves of garlic: Finely minced. Fresh garlic is non-negotiable here; it provides a pungent, aromatic base that is essential to any great stir-fry.
1-inch piece of fresh ginger: Peeled and finely minced or grated. Ginger adds a warm, zesty, and slightly spicy kick that perfectly complements the garlic and brightens the entire dish.
1/4 cup low-sodium soy sauce or tamari: This forms the salty, umami backbone of our sauce. Using a low-sodium version helps keep the dish healthy, while tamari is a perfect gluten-free alternative.
2 tablespoons of water: Used to create volume in the sauce without adding calories, and to help steam the broccoli to the perfect tender-crisp texture.
1 tablespoon of rice vinegar: This adds a crucial element of acidity, cutting through the richness and balancing the flavors of the sauce.
1 tablespoon of pure maple syrup or honey: For a touch of sweetness to balance the salty soy sauce and tangy vinegar. Maple syrup keeps the recipe vegan.
1 teaspoon of cornstarch: The secret to a glossy, perfectly thickened sauce that clings to every nook and cranny of the broccoli florets.
Optional Garnishes: Toasted sesame seeds, sliced green onions, red pepper flakes: These are the finishing touches that elevate the dish from simple to spectacular, adding texture, freshness, and a bit of heat.

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Instructions

Follow these step-by-step instructions for a flawless stir-fry every time. The key is to work quickly and have all your ingredients prepared before you begin cooking.

Prepare the Sauce: In a small bowl, whisk together the low-sodium soy sauce, water, rice vinegar, maple syrup (or honey), and cornstarch. Continue whisking until the cornstarch is completely dissolved and there are no lumps. This step is crucial for a smooth, thick sauce later. Set the sauce mixture aside.
Prep the Aromatics and Broccoli: Ensure your broccoli is washed, dried, and cut into even, bite-sized florets. Mince the garlic and ginger finely. Having everything ready to go is the golden rule of stir-frying, as the cooking process is very fast.
Heat the Pan: Place a large skillet or wok over medium-high heat. Let the pan get properly hot before adding anything. You can test if it’s ready by flicking a drop of water onto the surface; if it sizzles and evaporates immediately, you’re good to go.
Sauté the Aromatics: Add the tablespoon of oil to the hot pan. Once the oil shimmers, add the minced garlic and ginger. Stir-fry constantly for about 30 seconds until they become incredibly fragrant. Be very careful not to let them burn, as burnt garlic will make the entire dish bitter.
Cook the Broccoli: Immediately add the broccoli florets to the pan. Toss them continuously for about 2-3 minutes, coating them in the fragrant oil. The high heat will begin to char the edges slightly, which adds a wonderful layer of flavor.
Steam for Tenderness: Pour about two tablespoons of water into the pan (separate from the sauce mixture) and immediately cover with a lid. Reduce the heat to medium and let the broccoli steam for 2-3 minutes. This step is key to making the broccoli stalks tender without overcooking the florets. The goal is a vibrant green, tender-crisp texture.
Add the Sauce: Uncover the pan. Give your prepared sauce mixture one last quick whisk (as the cornstarch may have settled) and pour it all over the broccoli.
Thicken and Serve: Increase the heat back to medium-high and continue to toss the broccoli constantly. The sauce will begin to bubble and thicken within 1-2 minutes, thanks to the cornstarch. Once it has reached a beautiful, glossy consistency that coats the broccoli, remove the pan from the heat.
Garnish and Enjoy: Transfer the broccoli stir-fry to a serving platter. Garnish generously with toasted sesame seeds, sliced green onions, and a sprinkle of red pepper flakes if you like a bit of spice. Serve immediately for the best texture and flavor.

Nutrition

Serving Size: one normal portion
Calories: 125