Stir-fried Broccoli with Garlic

Stir-fried Broccoli with Garlic recipe videos

Stir-fried Broccoli with Garlic is a classic Chinese home-style dish featuring fresh broccoli florets quickly cooked in a hot wok with aromatic garlic. It typically includes broccoli, minced or sliced garlic, a splash of oil, and seasonings like salt and sometimes a touch of soy sauce or sesame oil. This simple, savory stir-fry is a staple in Chinese cuisine, celebrated for its speed, fresh flavor, and ability to complement a variety of main dishes.

🍽️ Nutrition at a glance

This dish is low in calories and carbohydrates, with minimal fat (depending on oil used), and provides a good source of plant-based protein, fiber, and key nutrients like vitamin C, vitamin K, and folate. A typical serving (about 1 cup) generally ranges from 50 to 100 calories, making it a light, nutrient-dense side or main component.

Nutrition breakdown

Calories	55 kcal
Protein	3.7 g
Carbs	6.6 g
Fat	2.3 g
Fiber	2.6 g
Sugar	1.7 g
Sodium	180 mg
Vitamin C	81 mg
Vitamin K	92 mcg
Vitamin A	567 IU
Folate	57 mcg
Potassium	288 mg
Manganese	0.2 mg
Phosphorus	66 mg
Calcium	31 mg

Per 1 cup (156 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish embodies the Chinese cooking principle of 'wok hei' (breath of the wok), where high heat and quick stir-frying preserve the broccoli's vibrant color and crisp texture. Nutritionally, the garlic not only adds flavor but also contains allicin, a compound studied for its potential antioxidant and immune-supporting properties, making the dish both tasty and functional.