5.0 from 12 votes
Broccoli Stem Stir-fry
If you’re throwing away your broccoli stems, know that there is a better way! This stir-fried broccoli stem recipe will make you and/or your family actually enjoy eating them. In fact, they may even wonder what new vegetable you made for dinner!
Prep Time
35 mins
Cook Time
35 mins
Total Time
45 mins
Servings: 4
Calories: 241 kcal
Course:
Main Course
Cuisine:
Chinese
Ingredients
For the meat & marinade
- 8 ounces boneless beef, chicken, or pork (partially frozen/thawed and julienned)
- 2 tablespoon water
- 1 teaspoon cornstarch
- 1 teaspoon neutral oil (such as canola, vegetable, or avocado oil)
- 1 teaspoon oyster sauce
For the rest of the dish:
- 6 broccoli stems (from two bunches broccoli)
- 1/3 cup chicken stock
- 1 teaspoon cornstarch
- 2 teaspoons light soy sauce
- 1 teaspoon dark soy sauce
- 1 teaspoon oyster sauce
- ½ teaspoon sugar
- ¼ teaspoon salt
- 2 tablespoons neutral oil (such as canola, vegetable, or avocado oil)
- 2 cloves garlic (sliced)
- 5 ounces canned julienned bamboo shoots (you get 5 ounces/140g drained from an 8-ounce/225g can or fresh bamboo shoots)
- 1 tablespoon Shaoxing wine
Instructions
- Thinly slice the meat against the grain, and then cut those slices lengthwise into thin strips. (This is easier to do when the meat is partially frozen.) Transfer to a medium bowl. Add the water, cornstarch, oil, and oyster sauce. Mix well, and set aside to marinate at room temperature while you prepare the rest of the dish.
- Trim about ½ inch from the ends of your broccoli stems. Use a vegetable peeler to peel the fibrous outer layer from each stem. Slice the stems lengthwise, and fan out the slices straight across like you’re spreading a deck of cards. Then using a rocking back and forth motion, run your knife through to julienne the slices.
- Prepare the sauce by combining the chicken stock, cornstarch, light soy sauce, dark soy sauce, and oyster sauce, sugar, and salt.
- Place your wok over high heat until it’s just starting to smoke. Add 1 tablespoon of neutral oil, and tilt the wok to spread it evenly around the perimeter. Add the marinated meat in 1 layer, and let it sear for 30 to 40 seconds without moving, then stir-fry for another 30 to 40 seconds, until the meat is about 75% cooked. Remove from the wok, and set aside.
- Let the empty wok heat again over high heat, and add the remaining tablespoon of oil, along with the garlic, broccoli stems, and bamboo shoots. Stir-fry for 30 seconds, then add the Shaoxing wine to deglaze the wok.
- Add the meat back to the wok, along with any juices. Stir up the sauce mixture to ensure that the cornstarch is well-incorporated, and add it to the wok. Stir-fry over high heat for another minute, until the sauce is thick enough to coat a spoon. Serve with steamed rice.
Cup of Yum
Notes
- Note: nutrition information was calculated using boneless skinless chicken thighs.
Nutrition Information
Calories
241kcal
(12%)
Carbohydrates
8g
(3%)
Protein
12g
(24%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
4g
Monounsaturated Fat
9g
Trans Fat
0.1g
Cholesterol
56mg
(19%)
Sodium
550mg
(23%)
Potassium
359mg
(10%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
402IU
(8%)
Vitamin C
51mg
(57%)
Calcium
40mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 241
% Daily Value*
| Calories | 241kcal | 12% |
| Carbohydrates | 8g | 3% |
| Protein | 12g | 24% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 56mg | 19% |
| Sodium | 550mg | 23% |
| Potassium | 359mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 402IU | 8% |
| Vitamin C | 51mg | 57% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.