Sautéed Mushroom and Broccoli Stir-Fry
Prep Time: 10 minutes
Cook Time: 10–12 minutes
Total Time: ~20 minutes
Servings: 2–3
🥦 Ingredients
- 300 g broccoli, cut into bite-sized florets
- 300 g mushrooms, sliced (button, cremini, or shiitake work great)
- 2 tbsp olive oil (or avocado oil)
- 2–3 cloves garlic, minced
- 1 tbsp low-sodium soy sauce (or tamari for gluten-free)
- 1 tsp sesame oil (optional, for flavor)
- Salt and black pepper to taste
- Optional garnish: sesame seeds or chopped green onions
🔪 Instructions
- Prep the vegetables
- Wash and dry the broccoli and mushrooms.
- Cut broccoli into small florets and slice mushrooms evenly.
- Blanch the broccoli (optional but recommended)
- Bring a pot of water to boil.
- Add broccoli florets and cook for 1–2 minutes until bright green and slightly tender.
- Drain and immediately plunge into cold water to stop the cooking. Set aside.
- Sauté the mushrooms
- Heat 1 tablespoon olive oil in a large skillet or wok over medium-high heat.
- Add mushrooms and sauté for 4–5 minutes, stirring occasionally, until they release their moisture and start to brown.
- Add a pinch of salt while cooking to draw out flavor.
- Add broccoli and seasonings
- Push mushrooms to the side, add the remaining 1 tablespoon olive oil, and toss in the garlic. Sauté for about 30 seconds until fragrant.
- Add the blanched broccoli, soy sauce, and sesame oil (if using).
- Stir-fry everything together for 2–3 minutes, until the broccoli is tender-crisp and well coated.
- Taste and serve
- Adjust seasoning with salt and pepper as needed.
- Garnish with sesame seeds or chopped green onions before serving.
🍽️ Serving Ideas
- Serve over cauliflower rice, brown rice, or quinoa for a balanced meal.
- Add tofu, chicken, or shrimp for extra protein.
💪 Nutrition (Per Serving, Approximate)
- Calories: 150
- Protein: 6 g
- Carbs: 10 g
- Fat: 10 g
- Fiber: 4 g