Looking for a quick, healthy, and utterly delicious dish that will tantalize your taste buds? Dive into the vibrant world of Asian cuisine with this Oil Free Broccoli Mushroom Stir Fry! In just 25 minutes, you can whip up a colorful medley of fresh vegetables that are not only packed with nutrients but also bursting with flavor. Perfect as a side or a light main dish, this recipe is a must-try for anyone seeking a guilt-free indulgence. Get ready to impress your friends and family with this simple yet satisfying stir fry that proves you don’t need oil to create something extraordinary!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 2 cups broccoli florets
- 1 cup sliced mushrooms
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon vegetable broth (for sautéing)
- Sesame seeds for garnish
Instructions
- Prepare all ingredients by washing and chopping: Cut broccoli into small, even florets, slice mushrooms, thinly slice red bell pepper, and mince garlic cloves.
- Heat a large non-stick skillet or wok over medium-high heat. Ensure the pan is completely dry to prevent sticking without using oil.
- Add minced garlic to the hot pan and quickly sauté for 30 seconds, stirring constantly to prevent burning. The dry heat will release the garlic's aromatic oils.
- Add sliced mushrooms to the pan and cook for 2-3 minutes, stirring frequently. They will release their natural moisture and begin to brown slightly.
- Pour in the vegetable broth to help prevent sticking and add moisture. This will create a light steaming effect.
- Add broccoli florets and sliced red bell peppers to the pan. Stir continuously to ensure even cooking and prevent burning.
- Sprinkle soy sauce over the vegetables, which will add flavor and help create a light glaze.
- Cook for an additional 4-5 minutes, or until broccoli is bright green and slightly tender but still crisp.
- Remove from heat and transfer to a serving dish. Sprinkle sesame seeds over the top for added texture and nutty flavor.
- Serve immediately while hot, either as a side dish or over steamed rice for a complete meal.
Tips
- Prep Ahead: To save time, wash and chop all your vegetables before you start cooking. This will make the cooking process smoother and faster.
- High Heat is Key: Make sure your skillet or wok is hot enough before adding the garlic. This helps to unlock the flavors without burning it.
- Don’t Skip the Broth: Adding vegetable broth not only prevents sticking but also enhances the flavor of your stir fry. Feel free to experiment with different broth flavors!
- Keep It Crisp: Be careful not to overcook the broccoli. You want it to be bright green and slightly crunchy for the best texture.
- Add Protein: For a heartier meal, consider adding tofu, tempeh, or edamame to the stir fry for an extra protein boost.
- Garnish for Flavor: Don’t forget to sprinkle sesame seeds on top before serving. They add a delightful crunch and a nutty flavor that elevates the dish.
- Serve It Right: This stir fry is fantastic on its own, but pairing it with steamed rice or quinoa can turn it into a complete meal that’s both satisfying and healthy.
Nutrition Facts
Calories: 80kcal
Carbohydrates: 14g
Protein: 4g
Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
