Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Broccoli Stir Fry with Ginger and Sesame Recipe Recipe

Looking for an easy Broccoli Stir Fry with Ginger and Sesame Recipe recipe? Learn how to make Broccoli Stir Fry with Ginger and Sesame Recipe using healthy ingredients.


Submitted by onieliad

Makes 4 servings



Here's a quick and easy recipe for broccoli, stir-fried with a little ginger and sesame. The broccoli florets are quickly stir-fried initially, then steamed in a sauce of stock, sesame oil, and soy sauce. This quick cooking technique works best with the florets. Don't discard the broccoli stalks, peel them and slice them thick and eat them raw like you would a carrot; the raw stalks are great with dips.

Recipe Ingredients for Broccoli Stir Fry with Ginger and Sesame Recipe

12 oz chicken
1 tbsp sesame seeds
1/2 cup chicken stock
1 tbsp soy sauce
1 tbsp olive oil
1 pound broccoli florets, rinsed, patted dry, cut into bite-sized pieces
2 cloves of garlic, minced (about 1 Tbsp)
1 tbsp minced fresh ginger

Recipe Directions for Broccoli Stir Fry with Ginger and Sesame Recipe

  1. Toast the sesame seeds by first heating a small, stick-free sauté pan on medium heat. Add the sesame seeds and jiggle the pan so they spread out in a single layer. Let them cook until lightly browned, stirring occasionally, about 3-5 minutes. Do not walk away from them while cooking, as once they start to brown they can easily burn. Once lightly toasted remove from heat and put into a small bowl, set aside.

  2. Mix the stock, soy sauce, and dark sesame oil together in a small bowl, set aside.

  3. Heat 1 Tbsp of peanut (or canola or grapseed) oil in a large, covered sauté pan on medium high heat. Add the broccoli florets, stir to coat the florets with the oil, Sauté for about a minute. Clear a space in the middle of the broccoli and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then stir the garlic and ginger in with the broccoli.

  4. Add the chicken (or vegetable) stock mixture to the pan. Bring to a simmer, reduce the heat and cover. Let cook for 2-3 minutes, until broccoli is still firm, but can be pierced with a fork. Remove from heat. Remove broccoli with a slotted spoon to a bowl. Return pan to heat, increase heat to high and boil down the liquid until just a couple tablespoons remain. Turn off heat, return broccoli to the pan, add the toasted sesame seeds, toss with the liquid. Put into a serving bowl.

  5. Serves 4.

Categories

Chicken, Vegetables, Main Dish

Nutrition Facts
Serving Size 241.4g
Amount Per Serving
Calories
220
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
66mg
22%
Sodium
413mg
17%
Potassium
563mg
16%
Total Carbohydrates
9.9g
3%
Dietary Fiber
3.5g
14%
Sugars
2.2g
Protein
28.8g
Vitamin A 14% Vitamin C 170%
Calcium 9% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in niacin
  • High in phosphorus
  • High in selenium
  • High in vitamin B6
  • Very high in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement