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    Home » Recipes by Course » Side Dishes

    Published: Sep 14, 2020 · Modified: Sep 14, 2020 by Cathy · This post may contain affiliate links

    Home » Recipes by Course » Side Dishes

    Broccoli Stir Fry

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    Broccoli Stir Fry is the best way to cook broccoli when you're in a hurry and want a simple, tasty vegetable in minutes! This is an easy, six-ingredient, one-pot recipe that makes a very nutritious side dish!

    closeup of broccoli florets sprinkled with some pieces of red pepper on a white plate

    We should probably all be eating more broccoli. Dr. Kimberley O'Brien, creator of the Elimination Diet Meal Plan explains that it activates our liver enzymes to promote detoxification and help prevent chemically induced cancers. So, let's eat our broccoli!

    Broccoli can be roasted, steamed (meh!), or boiled (Don’t do it!), but I preferred it fried - stir-fried, that is! This broccoli stir fry is free from gluten, dairy, and general inflammation-inducing ingredients, especially if you omit the red pepper.

    What You'll Need

    ingredients for broccoli stir fry spread out on a white background, with labels
    • Broccoli - Choose nice, fresh broccoli. Use the florets, chopped stems, and all.
    • Coconut Oil - Coconut oil withstands some heat, so it's safe for cooking. The flavour adds a nice dimension to this dish, too.
    • Broth - This is the secret to the great flavour in this recipe. The best broth is homemade broth. If you must purchase your broth and you need to avoid gluten, check the label carefully as many of them contain gluten. Watch out for ingredients on this Gluten List.
    • Coconut Aminos - made from fermented sap of the coconut palm, and a good substitute for soy sauce. Most soy sauce has gluten in it.
    • Honey - There are health benefits to consuming raw honey. Purchase local honey when you can.
    • Sea Salt - a great source of minerals and electrolytes
    • Red Pepper - totally optional, but it makes the dish pretty!

    How to Make It

    Cook the broccoli a little in some hot oil.

    broccoli florets in stainless steel pan

    Add the salt and broth, and cook until most of the liquid evaporates.

    wooden spatula pulling away some broccoli in pan to reveal little liquid

    Turn off the heat, and add the coconut aminos and honey.

    broccoli in pan with added coconut aminos and honey showing on bottom

    Sprinkle with chopped red pepper, if you like.

    broccoli in pan with sauce and added red pepper

    Serve warm.

    Recipe FAQ's

    Should you blanch broccoli before stir frying?

    No, it is not necessary to blanch the broccoli before stir frying. In fact, you should be careful not to cook it too much during the initial frying step. Otherwise it could become overdone as you cook down the broth.

    Is stir-fried broccoli healthy?

    Stir-fried broccoli is very healthy. Because the vegetable is not overcooked, it retains more of its nutrients than it would if you boiled it. Since this recipe doesn't contain any unhealthy ingredients, it's especially good!

    looking down on a white plate of broccoli stir fry from above

    What to Serve with Broccoli

    Broccoli Stir Fry is great on rice. It goes well with:

    • Grilled Steak
    • Instant Pot Beef Roast
    • Easy Sausage and Beans Skillet
    • Tourtiere
    • Roast Chicken

    If you'd like to eat your broccoli raw, try Broccoli Slaw or Broccoli Bacon Slaw.

    Elimination Diet Meal Plan
    closeup of broccoli stir fry on white plate, viewed from an angle
    Print

    Stir-Fried Broccoli

    Broccoli Stir Fry with Gluten Free Sauce is a great way to enjoy a nutritious cruciferous vegetable.
    Prep Time 5 minutes
    Cook Time 15 minutes
    Total Time 20 minutes
    Servings 6 servings
    Calories 91kcal
    Author Cathy

    Ingredients

    • 1 ½ pounds (680 g) fresh broccoli
    • 2 tablespoons (30 ml) coconut oil
    • sea salt to taste
    • 1 cup (250 ml) stock or broth
    • 2 tablespoons (30 ml) coconut aminos
    • 1 teaspoon (5 ml) honey
    • 1 tablespoon (9 g) chopped red pepper (optional)

    Instructions

    • Trim broccoli. Cut into florets. Slice stems thinly.
    • Heat oil in frying pan or wok over medium-high heat.
    • Add broccoli in two batches, turning heat to high as you add the first batch. Stir constantly until it’s bright green, 5 minutes or less. Remove the first batch to cook the second batch.
    • Then return all broccoli to pan along with the broth and a sprinkle of sea salt. Stir as you continue to cook until almost all of the liquid has evaporated, about 5 more minutes.
    • Turn off the heat, and stir in the coconut aminos and honey. Sprinkle with chopped red pepper, if using.

    Video

    Notes

    • You can use the stems as well as the florets of the broccoli, but you might want to discard the tough end and peel some of what remains.
    • There should be just a little juice left in the pan to pour over rice.
    • Serve warm.

    Nutrition

    Serving: 1serving | Calories: 91kcal | Carbohydrates: 10g | Protein: 3g | Fat: 5g | Saturated Fat: 4g | Sodium: 307mg | Potassium: 358mg | Fiber: 3g | Sugar: 3g | Vitamin A: 868IU | Vitamin C: 104mg | Calcium: 53mg | Iron: 1mg
    Save this recipe to make again.@CathysGlutenFree
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