Delicious Fat Free Broccoli Stir Fry Recipes
SAUTEED BROCCOLI STIR FRY RECIPE WITH GARLIC
The BEST method for how to make sauteed broccoli with garlic - less than 15 minutes! Pan fried broccoli stir fry needs just 3 ingredients and makes the perfect side dish.
Provided by Maya Krampf
Categories Side Dish
Time 12m
Number Of Ingredients 6
Steps:
- Heat the olive oil in a large saute pan or skillet over medium heat. Add the minced garlic and saute until fragrant, about 30 seconds.
- Add the broccoli florets. Season with sea salt and black pepper. Increase heat to medium high. Stir fry for 3-4 minutes, until the broccoli starts to turn bright green and brown a bit.
- Add the water. Cover with a lid and cook for 3 to 5 minutes, until broccoli is crisp-tender. (There will be steam under the lid.) Remove the lid and if there is any water remaining, stir fry for another minute until it evaporates. Adjust salt and pepper to taste if needed.
Nutrition Facts : Calories 148 kcal, Carbohydrate 6 g, Protein 2 g, Fat 14 g, SaturatedFat 2 g, Sodium 147 mg, Fiber 2 g, Sugar 1 g, ServingSize 1 serving
VERY LOW FAT BROCCOLI CHICKEN STIR FRY
Adapted from a recipe originally posted by Kris Lundberg at allrecipes.com. My version doesn't use oil, so if you clean your chicken well, it is VERY low fat! See note below for serving suggestions.
Provided by yogiclarebear
Categories Chicken Breast
Time 40m
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
- Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
- Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
- Add chicken broth to pan, bringing to a boil.
- Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
- Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
- Serve over hot rice!
- NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a "fried rice" feel. You may need to add more soy sauce depending on how much rice you use!
Nutrition Facts : Calories 236.9, Fat 4.2, SaturatedFat 0.9, Cholesterol 72.6, Sodium 1561.4, Carbohydrate 18.6, Fiber 1.6, Sugar 2.9, Protein 33.1
DELICIOUS FAT FREE BROCCOLI STIR FRY
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
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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