Spicy Garlic Broccoli Stir Fry
When it comes to basic nutrients, broccoli is a mother lode. I recently read on CNN that ounce for ounce, boiled broccoli has more vitamin C than an orange and as much calcium as a glass of milk, according to the USDA’s nutrient database. One medium spear has three times more fiber than a slice of wheat bran bread. Broccoli is also one of the richest sources of vitamin A in the produce section. I know I know you must be like yeah, so what? Everyone knows the benefits of broccoli but haven’t we all passed this super-food at the salad bar coz it is……umm…boring & bland?! Guess what, there are ways of making broccoli interesting that don’t involve dousing it in cheese & cream (aka broccoli cheese soup) or overloading it with MSG (aka chicken & broccoli take out!). So here is a healthy yet flavorful way of cooking broccoli. Just try the recipe below and you’ll see what I mean!
What you need:
1 lb pound broccoli florets
1 tablespoon of vegetable oil
2 garlic cloves, minced
2 teaspoons of red chilli flakes
2 splashes of low sodium soy sauce
Salt to taste
How to make:
• Place the broccoli florets in a microwaveable container and add just enough water to cover the broccoli.
• Cook the broccoli in microwave for about 3 minutes. Drain the water and keep aside.
• In a wok heat the oil on medium high heat.
• Add the garlic and sauté for 30 seconds.
• Add the broccoli, chilli flakes, soy sauce and salt. Stir fry for about a minute (Add a tad bit of water if you feel the broccoli or the wok is at the risk of getting charred)
• Serve hot
Cannot go wrong with garlic and chili. I love to eat broccoli and i always look for ways to make it interesting, have to try it your way.