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Chinese Stir Fry Broccoli Recipe: Quick and Easy Way to Enjoy Your Greens

Chinese stir fry broccoli is a classic and healthy dish that is easy to make at home. This recipe is perfect for a quick weeknight dinner or for meal prep. Broccoli is a nutrient-dense vegetable that is packed with vitamins and minerals, and stir-frying is a great way to retain its nutritional value.

Fresh broccoli, sliced ginger, and garlic sizzling in a hot wok. Soy sauce and oyster sauce being poured over the vegetables as they cook

To make the perfect Chinese stir fry broccoli, you will need a few essential ingredients such as broccoli, garlic, soy sauce, and rice wine vinegar. You can also add in other ingredients such as mushrooms, bell peppers, and onions to add more flavour and nutrition to the dish. If you are a seafood lover, you can also add in shrimp or scallops to the stir fry for a delicious twist.

With this easy recipe, you can make a healthy and delicious Chinese stir fry broccoli in no time. Follow the recipe instructions carefully to ensure that your broccoli is perfectly cooked and not overcooked. Whether you are a beginner cook or an experienced chef, this recipe is sure to impress your family and friends.

Key Takeaways

  • Chinese stir fry broccoli is an easy and healthy dish that is perfect for a quick weeknight dinner or for meal prep.
  • Essential ingredients for this recipe include broccoli, garlic, soy sauce, and rice wine vinegar.
  • Seafood such as shrimp or scallops can be added to the stir fry for a delicious twist.

Essential Ingredients

Fresh broccoli, sliced carrots, and diced garlic sizzle in a hot wok. A splash of soy sauce and a sprinkle of sesame seeds add flavor

If you want to make a delicious Chinese stir-fry broccoli dish, there are a few essential ingredients that you'll need to have on hand. In this section, we'll discuss the key ingredients you'll need to create a tasty and healthy stir-fry broccoli dish.

Broccoli Selection

The first ingredient you'll need is broccoli. When selecting broccoli, look for firm, dark green heads with tight, compact buds. Avoid broccoli with yellowing buds or stems, as this is a sign that it's past its prime. You can use both the stems and the florets in your stir-fry, so don't discard the stems.

Protein Choices

You have a few options when it comes to protein choices for your stir-fry broccoli dish. Chicken, beef, and shrimp are all excellent choices. If you're looking for a vegetarian option, you can use tofu instead. If you're feeling adventurous, you can also add seafood such as prawns or scallops to your stir-fry broccoli dish.

Sauce Components

The sauce is what gives your stir-fry broccoli dish its flavour. To make a basic stir-fry sauce, you'll need soy sauce, oyster sauce, garlic, ginger, sesame oil, sugar, salt, and pepper. You can adjust the amounts of these ingredients to suit your taste. If you want a spicier sauce, you can add some chilli flakes or fresh chillies.

Here's a table summarising the essential ingredients you'll need:

Ingredient Description
Broccoli Firm, dark green heads with tight, compact buds
Protein Chicken, beef, shrimp, tofu, prawns, or scallops
Soy Sauce Salty and savoury
Oyster Sauce Sweet and salty
Garlic Pungent and aromatic
Ginger Spicy and aromatic
Sesame Oil Nutty and aromatic
Sugar Sweetens and balances flavours
Salt Enhances flavour
Pepper Adds heat and flavour

In the next section, we'll discuss how to prepare your ingredients for your stir-fry broccoli dish.

Nutritional Information

Fresh broccoli, sliced carrots, and diced tofu sizzling in a hot wok. Vibrant colors and steam rising. Text overlay with nutritional information

Chinese broccoli is a healthy and nutritious vegetable that is perfect for stir-frying. Here's a breakdown of the nutritional information for this delicious dish.

Caloric Breakdown

A serving of Chinese broccoli stir-fry typically contains around 150-200 calories. This can vary depending on the ingredients used and the portion size. If you're watching your calorie intake, you can reduce the amount of oil used in the stir-fry or use a cooking spray instead.

Vitamins and Minerals Content

Chinese broccoli is a rich source of vitamins and minerals. A serving of Chinese broccoli stir-fry contains:

  • Vitamin A: Chinese broccoli is high in vitamin A, which is important for maintaining healthy eyesight, skin, and immune system.
  • Vitamin C: This vegetable is also a good source of vitamin C, which is an antioxidant that helps protect your body from damage caused by free radicals.
  • Calcium: Chinese broccoli is a good source of calcium, which is important for maintaining strong bones and teeth.
  • Iron: This vegetable is also rich in iron, which is important for maintaining healthy blood cells and preventing anaemia.

In addition to these vitamins and minerals, Chinese broccoli is also a good source of fibre, which is important for maintaining a healthy digestive system.

If you want to add some seafood to your Chinese broccoli stir-fry, you can try adding prawns or scallops. These seafood options are low in calories and high in protein, making them a healthy addition to your stir-fry. Make sure to cook the seafood separately and add it to the stir-fry towards the end of the cooking process.

Cooking Techniques

Broccoli pieces sizzling in a hot wok with garlic, ginger, and soy sauce. Steam rising as the ingredients are tossed and cooked evenly

Preparation of Broccoli

Before you start cooking, you need to prepare the broccoli. Wash the broccoli thoroughly and cut it into bite-sized florets. You can also use the stems by peeling off the tough outer layer and slicing them thinly.

Stir-Frying Basics

Stir-frying is a cooking technique that involves cooking small pieces of food quickly over high heat in a wok or skillet. The key to successful stir-frying is to have all your ingredients prepped and ready to go before you start cooking.

When stir-frying broccoli, use a high heat and a neutral oil with a high smoke point, such as vegetable oil. Add the broccoli to the hot pan and stir-fry for a few minutes until it turns bright green and is slightly tender.

Blanching Broccoli

Blanching is a technique used to partially cook vegetables before stir-frying. To blanch broccoli, bring a pot of salted water to a boil, then add the broccoli and cook for 1-2 minutes until it turns bright green. Remove the broccoli from the water and immediately plunge it into a bowl of ice water to stop the cooking process.

Blanching broccoli before stir-frying can help to ensure that it cooks evenly and quickly. It also helps to preserve the bright green color of the broccoli.

If you want to add seafood to your stir-fry, try using prawns or scallops. Simply cook them in the wok or skillet before stir-frying the broccoli and set them aside. Add them back in at the end of the cooking process to heat through.

Remember to use cornstarch to thicken the sauce and give it a glossy finish. This will help to coat the broccoli and seafood evenly.

By following these cooking techniques, you can create a delicious and healthy Chinese stir-fry broccoli dish that is sure to impress your family and friends.

Recipe Instructions

Fresh broccoli, sliced ginger, and garlic sizzling in a hot wok. Steam rising as soy sauce is drizzled over the vibrant green vegetables

Step-by-Step Guide

To prepare the Chinese broccoli stir-fry, follow these simple steps:

  1. Wash the Chinese broccoli thoroughly in a big bowl of water, agitating the water and rubbing the leaves to loosen any dirt. Cut off the tough ends of the stems and cut the remaining stalks and leaves into bite-sized pieces.

  2. Heat up a wok or a large frying pan over high heat. Add 1 tablespoon of vegetable oil and swirl to coat the bottom of the pan.

  3. Once the oil is hot, add the minced garlic and stir-fry for a few seconds until fragrant. Be careful not to burn the garlic.

  4. Add the Chinese broccoli to the pan and stir-fry for 1-2 minutes until it starts to wilt. If the pan is too dry, add a splash of water to create some steam.

  5. Add your choice of seasoning to the pan. For a simple and classic flavour, add a pinch of salt and a drizzle of sesame oil. Alternatively, you can use oyster sauce, soy sauce, or any other seasoning of your choice.

  6. Stir-fry for another minute or two until the Chinese broccoli is tender but still crisp. If you prefer softer broccoli, you can cover the pan with a lid and cook for an additional minute or two.

  7. Serve hot as a side dish or a main dish with rice or noodles.

Serving Suggestions

Chinese broccoli stir-fry is a versatile dish that goes well with many other ingredients. Here are some serving suggestions to inspire you:

  • You can add some protein to the dish by stir-frying some sliced chicken, beef, pork, or tofu with the Chinese broccoli. If you want to try seafood, you can use shrimp, scallops, or squid. Just make sure to cook the seafood separately and add it to the pan at the end to avoid overcooking.

  • You can also turn the Chinese broccoli stir-fry into a fried rice dish by adding cooked rice to the pan and stir-frying everything together until the rice is hot and crispy.

  • Another option is to serve the Chinese broccoli stir-fry with noodles. You can use any type of noodles you like, such as egg noodles, udon noodles, or rice noodles. Cook the noodles according to the package instructions, drain them, and add them to the pan with the Chinese broccoli. Stir-fry everything together for a minute or two until the noodles are coated in the seasoning and heated through.

  • To make the Chinese broccoli stir-fry more filling, you can add some other vegetables to the pan, such as sliced mushrooms, bell peppers, or carrots. Just make sure to adjust the cooking time accordingly to avoid overcooking the vegetables.

Special Dietary Considerations

Fresh broccoli, sliced carrots, and diced tofu sizzling in a hot wok with a fragrant garlic and ginger sauce. A sprinkle of sesame seeds and green onions adds the finishing touch

When it comes to Chinese stir fry broccoli recipe, there are a few special dietary considerations you should keep in mind. Here are some tips for making this dish suitable for different dietary needs:

Vegetarian and Vegan Alternatives

If you're a vegetarian or vegan, you can easily make this dish by omitting meat and using tofu instead. Tofu is a great source of protein and adds a nice texture to the dish. You can also use coconut aminos instead of soy sauce to make it vegan-friendly. Coconut aminos are a great alternative to soy sauce, as they are gluten-free and have a slightly sweeter taste.

Gluten-Free and Low-Carb Options

For those who are gluten-free or following a low-carb diet, this dish is a great option. To make it gluten-free, simply use tamari instead of soy sauce. Tamari is a gluten-free alternative to soy sauce that has a similar taste and texture. To make it low-carb, you can omit the rice and serve it with cauliflower rice instead.

If you're looking to add some seafood to this dish, you can use shrimp or scallops. These seafood options go well with the broccoli and add some extra protein to the dish. Just make sure to cook them separately and add them in at the end to avoid overcooking.

By keeping these special dietary considerations in mind, you can easily modify this Chinese stir fry broccoli recipe to suit your needs. Whether you're a vegetarian, vegan, gluten-free, or low-carb, this dish is a great option that can be easily adapted to your dietary needs.

Frequently Asked Questions

A sizzling wok with vibrant green broccoli florets, sizzling in a fragrant garlic and ginger-infused sauce. Steam rising, chopsticks resting nearby

What's the secret to crispy broccoli in stir fries like in Chinese restaurants?

The secret to making crispy broccoli in stir fries is to ensure that the broccoli is dry before adding it to the wok. You can do this by patting the broccoli dry with a paper towel or letting it air dry for a few minutes after washing it. It's also important to stir fry the broccoli over high heat and avoid overcrowding the wok.

Can I make a stir fry with broccoli and mushrooms in a Chinese style?

Yes, you can make a stir fry with broccoli and mushrooms in a Chinese style. You can use the same stir fry sauce used in Chinese broccoli stir fry recipes. You can also add other vegetables like bell peppers, onions, and carrots for more flavour. If you like, you can also add seafood like shrimp or scallops to the stir fry.

Is it necessary to parboil broccoli before stir frying it?

It's not necessary to parboil broccoli before stir frying it. However, if you prefer your broccoli to be more tender, you can parboil it for a minute or two before stir frying it. This will also help to reduce the cooking time.

How can I make a simple and tasty Chinese broccoli stir fry?

To make a simple and tasty Chinese broccoli stir fry, you can use garlic, ginger, and oyster sauce for flavour. Heat some oil in a wok, add the garlic and ginger, and stir fry for a few seconds. Then add the broccoli and stir fry for a few minutes. Add the oyster sauce and stir fry for another minute or two until the broccoli is cooked but still crispy.

What are some good dishes to combine with a Chinese broccoli stir fry?

Chinese broccoli stir fry goes well with many dishes. You can serve it with steamed rice, noodles, or fried rice. You can also combine it with other stir fried vegetables or meat dishes. If you like seafood, you can add shrimp or scallops to the stir fry.

How do you prepare a Chinese-style steamed broccoli dish?

To prepare a Chinese-style steamed broccoli dish, you can steam the broccoli until it's tender but still crisp. Then drizzle it with a mixture of soy sauce, sesame oil, and garlic. You can also sprinkle some sesame seeds on top for added flavour and texture. If you like seafood, you can add prawns or mussels to the steamed broccoli dish.