Delicious Fat Free Broccoli Stir Fry Recipes

SIMPLE BROCCOLI STIR-FRY

Simple Broccoli Stir-fry image

Stir-frying has stood the test of time. It's a wonderful way to cook small pieces of vegetables and meat quickly, without a lot of fat. Prepping your ingredients ahead of time and having them near your stovetop is the key to success. This recipe can be made in a large nonstick skillet, but consider purchasing a wok: Carbon steel and cast-iron take on high heat well, and the concave shape makes stir-frying foods easy and fast.

Provided by Food Network Kitchen

Time 10m

Yield 4 servings

Number Of Ingredients 11

Ingredients

1 large bunch broccoli (about1 1/2 pounds)
2 tablespoons soy sauce
1 tablespoon cornstarch
1 teaspoon sugar
2 tablespoons plus 1 teaspoon vegetable or peanut oil
1 scallion, chopped
2 to 3 cloves garlic, chopped (about 2 teaspoons)
1-inch piece ginger, peeled and chopped (about 2 teaspoons)
Pinch to 1/4 teaspoon crushed red pepper flakes
1/4 teaspoon toasted sesame oil
Cooked white or brown rice, for serving

Steps:

Trim the florets off the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks with a vegetable peeler to remove the tough outer skin, and slice 1/4 inch thick on the diagonal. Set aside.
Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
Heat a large wok over high heat. Add 2 tablespoons of the vegetable oil, and swirl to coat the wok. Once the oil begins to smoke, add the broccoli florets and stems. Cook, stirring constantly, until browned around the edges, about 2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2 minutes more. Push the broccoli to the edges of the pan, forming an empty well in the center. Add the remaining 1 teaspoon vegetable oil, then the scallions, garlic, ginger and pepper flakes, and stir until aromatic, 30 to 45 seconds. Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated, about 30 seconds. Remove from the heat, add the sesame oil and stir to coat. Serve with rice.
Copyright 2014 Food Network, LLC. All rights reserved.

DELICIOUS FAT FREE BROCCOLI STIR FRY

Delicious Fat Free Broccoli Stir Fry image

A tasty alternative to using oil in your cooking. You can probably use this with any veggie you like such as snow peas, green beans, etc.

Provided by ashlynn08

Categories Vegetable

Time 20m

Yield 2 cups, 3-4 serving(s)

Number Of Ingredients 12

Ingredients

1/2 lb broccoli
1/3 cup chopped onion
4 garlic cloves, minced
2 teaspoons red wine vinegar
2 teaspoons low sodium soy sauce
2 teaspoons teriyaki sauce
1 -2 teaspoon Splenda brown sugar blend (or to taste)
1/4 teaspoon ground ginger
1/8-1/4 teaspoon curry powder
1 teaspoon cornstarch
pepper, to taste
Pam cooking spray

Steps:

Heat a nonstick skillet coated with Pam.
Add onions, garlic, and broccoli and stir fry for about 6-8 minutes,.
In a bowl combine next 8 ingredients.
Add to pan the last minute of cooking and stir to coat broccoli completely.
Enjoy!

Nutrition Facts : Calories 54.1, Fat 0.3, SaturatedFat 0.1, Sodium 295.8, Carbohydrate 11.2, Fiber 2.4, Sugar 3.3, Protein 3

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