Broccoli and Mushroom Stir-Fry | Healthy Stir-Fry Recipes (2024)

FAQs

Is stir-fried broccoli healthy? ›

A nutritious and easy to make side dish which will improve your health in a without much effort. This half cooked broccoli stir-fry is a nutrient packed food.

Do you have to boil broccoli before stir-frying? Whilst you don't have to, I prefer to. A quick boil in hot water, or a steam, will softened up the stem a little, making it tender before adding to the hot wok. This way the stem will be a little more tender, but the broccoli will retain some crunch.

Stir-fry onions first, then add hard vegetables such as carrot and broccoli. Quick-cooking vegetables, such as snow peas, leafy greens and bean sprouts, should be added towards the end of cooking. If using vegies that have a combination of both textures, such as gai laan, add the stems first and the leaves later.

Stir-frying is a great way to lose weight without having to suffer through the typical boring, tasteless, low-fat meals. My Stir-fry meal recipes are quick and easy to prepare, delicious, and nutritious. Your family will love the flavor and you will be happy knowing they are eating a healthy, low-fat meal.

Stir-frying is a healthful cooking technique because you just add a small amount of fat. Some people skip the fat altogether and stir-fry in broth. I used canola oil because it's high in heart-healthy monounsaturated fat and it doesn't add a particular flavor.

The Chinese broccoli needs to cook as fast as possible, so that the nutrients and color don't have as much opportunity to leach out into the water. It's best to start with as much boiling water as you can. Restaurants serve amazingly green and crunchy Chinese broccoli because they use huge amounts of boiling water.

An expert Chinese chef's tip for making the best broccoli

First, blanch the florets! This not only softens the stems, but also stops the enzyme that leads to browning. My dad also adds some salt and oil to his blanching water, which helps the broccoli retain its crunchy texture and bright green color.

Start with the hard vegetables like carrots and broccoli. Stir and scoop vegetables to the side to make room for more. Then add the softer vegetables, like sliced mushrooms and zucchini. Pour in some stock or water and always keep the veggies moving in the pan.

The first is to cook your protein and your vegetable separately, and combine them only after both are fully cooked. A second rule of thumb for stir-frying: Choose one vegetable per stir-fry. Finally, always remember to add liquid only after everything is more or less finished cooking.

What seasoning is good for stir-fry? ›

Ginger root is one of the most popular spices used in stir frys. Its spicy zing can really enhance any stir fry, whether you're cooking with vegetables, meat or fish. Ginger also provides health benefits such as relieving nausea, enhancing the immune system and aiding digestion.

Extra virgin olive oil has a very low smoke point with a strong flavor, making it completely unsuitable for stir-frying.

So many different oils, the good news is you can stick with what you know – canola is great! The best oils for stir frys are the oils with the higher smoke points. These tend to be the “thinner” oils such as peanut, grapeseed or canola.

Some of our favorite oils for stir-fries are canola, vegetable, avocado, and grapeseed, all of which have high smoke points. Steer clear of olive oil, delicate finishing oils (like nut oils), or butter, which will all burn, smoke, and become rancid quickly.

As per experts, regular consumption of broccoli can help lower cholesterol, maintain proper blood pressure, and promote cardiovascular health. The high content of vitamin A and antioxidants in broccoli promotes eye health and may prevent age-related macular degeneration and cataracts.

Blanching is a quick dip in boiling water, followed immediately by cooling. You can also preserve both nutrients and the enzyme needed to form protective isothiocyanates if you steam broccoli for three or four minutes (just until crisp-tender) or microwave for less than one minute.

Why You'll Love this Sautéed Broccoli: Quick and Easy: All you need is a skillet with a lid + 15 minutes! Healthy: Unlike boiling, which can cause some of the more heat-sensitive nutrients, like vitamin C, to leach out, sautéing helps vegetables retain some of their more delicate nutrients.

A stir-fry is a great way to get a healthy dose of vegetables. If you add a little lean protein, a flavorful sauce, and serve your stir-fry over steamed brown rice, you've got a well-balanced meal. It's also quick to make if you use precooked brown rice.