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Stir-Fried Broccoli with Brown Rice {Meat Optional}

Whether you're entertaining or relaxing, this recipe hits the spot.

Prep Time
10 mins
Cook Time
10 mins
Total Time
25 mins
Servings: 4 Servings
Course: Main Course
Cuisine: American

Ingredients

Vegetables:
  • 1 1 tablespoon vegetable canola or coconut oil
  • 3-4 3-4 cups bite-size broccoli florets
  • 2 2 cloves garlic finely minced or pressed
Sauce:
  • ½ ½ cup chicken or vegetable broth
  • 4 4 teaspoons low-sodium soy sauce
  • 1 1 tablespoon Thai sweet chili sauce (see note)
  • 2 2 teaspoons sesame oil
  • 2 2 teaspoons cornstarch
For serving:
  • Hot cooked brown rice (see note)

Instructions

    Cup of Yum
  1. In a large 12-inch nonstick skillet, heat the oil over medium to medium-high heat until hot and rippling. If using meat, add it now and stir-fry until cooked through. Remove the meat to a plate.
  2. Add the broccoli to the hot skillet (you may need to add another teaspoon or so of oil if the skillet is completely dry) and cook, stirring often, until the broccoli has turned bright green and is lightly browned, 7-9 minutes. It won't cook much more after this so it should be crisp-tender. I like a bit of bite to the broccoli but if you want it more tender, add on a few minutes cooking time.
  3. Stir in the garlic and cook over medium to medium-high heat, stirring, for a minute or so.
  4. Whisk together all the sauce ingredients and pour over the broccoli. Add the meat if you cooked it in step 1. Stir the ingredients together until well coated with the sauce and simmer for 1-2 minutes. Add additional salt and pepper to taste if needed.
  5. Serve immediately over hot, cooked rice.

Notes

  • Nutrition Facts: the nutrition facts for this recipe were calculated based on the broccoli mixture (but do not include the cooked rice or meat, as those are added based on personal preference). 
  • Rice: I use this baking method. 
  • Sauce: for the Thai chili sauce, you can substitute Asian chili-garlic sauce or hoisin sauce. I've used both before with good results, although the flavor is a bit different.
  • Meat: when using meat, I usually cook about 1 to 1 1/2 pounds of shrimp or chicken pieces lightly sprinkled with salt and pepper.

Nutrition Information

Serving 1 Serving Calories 98kcal (5%) Carbohydrates 10g (3%) Protein 3g (6%) Fat 6g (9%) Saturated Fat 1g (5%) Sodium 347mg (14%) Fiber 2g (8%) Sugar 4g (8%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories

% Daily Value*

Serving 1 Serving
Calories 98kcal 5%
Carbohydrates 10g 3%
Protein 3g 6%
Fat 6g 9%
Saturated Fat 1g 5%
Sodium 347mg 14%
Fiber 2g 8%
Sugar 4g 8%

* Percent Daily Values are based on a 2,000 calorie diet.