Broccoli Stir Fry

Ingredients

• 15 ml (1 tablespoon)olive oil
• 4–5 cups (about 360–450 g)broccoli florets (from 2–3 stalks)
• 3 clovesgarlic, minced
• 10 ml (2 teaspoons)freshly grated ginger
• 120 ml (½ cup)chicken stock or vegetable stock
• 30 ml (2 tablespoons)reduced-salt soy sauce
• 5 ml (1 teaspoon)sesame oil
• 10 ml (2 teaspoons)cornflour
• to tastesesame seeds, optional, to garnish
• to tastered pepper flakes, optional, to garnish

Instructions

1. 1

   Mix the sauce

   In a small bowl, whisk together the 120 ml (½ cup) stock, 30 ml (2 tablespoons) reduced-salt soy sauce, 5 ml (1 teaspoon) sesame oil and 10 ml (2 teaspoons) cornflour. Set aside.

2. 2

   Heat the oil

   Warm the 15 ml (1 tablespoon) olive oil in a large frying pan over medium heat.

3. 3

   Stir-fry broccoli

   Add the broccoli florets and stir-fry for 4–5 minutes, until bright green and tender-crisp.

4. 4

   Add aromatics

   Stir in the garlic and ginger and cook for about 1 minute more, until fragrant.

5. 5

   Add the sauce

   Pour in the prepared sauce and toss to coat the broccoli.

6. 6

   Simmer to thicken

   Simmer for 1–2 minutes, until the sauce is heated through and thickened.

7. 7

   Serve the stir-fry

   Enjoy.

What is broccoli stir-fry?

Stir-frying is a fast cooking technique used across many Asian cuisines, in which ingredients are cooked over relatively high heat with frequent stirring. This version pairs broccoli with garlic, ginger and a simple soy-based sauce.

The short cooking time helps the broccoli stay bright and crisp-tender, while cornflour thickens the sauce so it clings to the florets.

Nutrition and macros by portion

The nutrition label shows one serving as written: 85 calories, 4g protein, 8g carbs, 5g fat.

The broccoli and cornflour provide most of the carbohydrates, while olive oil and sesame oil contribute most of the fat. The broccoli and soy sauce provide some protein, though this is a relatively light main on its own. For a more balanced plate, serve it with rice and a protein-rich accompaniment such as tofu or edamame.

Choose and prepare the broccoli

Even florets: Cut the broccoli into similarly sized pieces so they cook at roughly the same pace. If using the stalks, trim away any tough outer layer and slice the tender centre.

Build the sauce

Mix first: Whisk the stock, soy sauce, sesame oil and cornflour together before they go into the pan. Cornflour settles quickly, so give the mixture another whisk if it has been standing.

Cook for crisp-tender texture

Watch the colour: Stir-fry the broccoli for 4–5 minutes, looking for a vivid green colour and a tender-crisp bite. The florets should retain some firmness rather than becoming soft.

Add garlic and ginger at the right time

Brief cooking: Add the minced garlic and grated ginger after the broccoli has started cooking, then stir-fry for about a minute. This releases their aroma while limiting the time they spend in the hot pan.

Finish and serve

Thicken gently: Once the sauce is added, simmer for 1–2 minutes until glossy and thickened. Serve as a side or with rice, noodles or another dish of your choice.

Recipe notes & tips

• Cut the florets to a similar size for more even cooking.
• Whisk the sauce until the cornflour is fully dispersed before setting it aside.
• Keep the broccoli moving around the pan as it stir-fries.
• Stir the sauce again just before pouring, as the cornflour can settle.
• Add sesame seeds or red pepper flakes at the end if using.

Variations

• Make it vegetarian: Use vegetable stock instead of chicken stock.
• Add heat: Stir red pepper flakes into the sauce or scatter them over the finished dish.
• Add sesame: Sprinkle sesame seeds over the broccoli just before serving.
• Serve with rice: Spoon the stir-fry over cooked rice for a more substantial meal.
• Add tofu: Serve with cooked tofu for a more filling vegetarian plate.

Common mistakes to avoid

• Uneven florets: Cut them to a similar size so smaller pieces do not soften before larger ones.
• Overcooking the broccoli: Check it after 4 minutes and stop when it is tender-crisp.
• Burning the garlic: Add it after the broccoli and cook for about a minute, until fragrant.
• Lumpy sauce: Whisk the cornflour thoroughly into the stock before adding the mixture to the pan.
• Thin sauce: Let it simmer for 1–2 minutes so the cornflour can thicken it.

How to store

Refrigerate leftovers in a sealed container and use within 3 days. Reheat in a frying pan over medium heat until hot throughout; the broccoli may be softer after reheating.

Frequently asked questions