Stir-fried Broccoli Stalks with Garlic
Stir-fried Broccoli Stalks with Garlic is a simple, flavorful Chinese home-style dish that transforms the often-discarded broccoli stems into the star ingredient. It typically features thinly sliced or julienned broccoli stalks stir-fried with minced garlic, a splash of soy sauce, and sometimes a touch of oil and salt. This dish is a common way to use the entire vegetable, reflecting a Chinese culinary philosophy of minimizing waste.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, with minimal fat unless a generous amount of oil is used. It is a good source of dietary fiber, vitamin C, and vitamin K from the broccoli stalks, providing essential nutrients in a light, vegetable-forward preparation.
Nutrition breakdown
| Calories | 70 kcal |
| Protein | 3.5 g |
| Carbs | 8 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 2 g |
| Sodium | 200 mg |
| Vitamin C | 80 mg |
| Vitamin K | 120 mcg |
| Vitamin A | 600 IU |
| Folate | 60 mcg |
| Potassium | 300 mg |
| Manganese | 0.4 mg |
| Calcium | 50 mg |
| Iron | 1 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish exemplifies the Chinese 'root-to-stem' cooking ethos, where every part of an ingredient is valued and utilized to avoid waste. Nutritionally, broccoli stalks are often overlooked but contain even more fiber and certain nutrients than the florets, making this a clever and healthy way to boost intake of these components.
