Name: Broccoli Stir Fry
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 4
Ingredients: Coconut oil spray; 1 head broccoli (chopped into smaller florets); 1 medium Sliced onions; 2 bell peppers, sliced; 1 cup snap peas; 2 Tbsp minced garlic; 1 tsp Salt; 1/2 tsp Cinnamon powder; 1/2 tsp Chili powder; 1/2 tsp Ground Ginger

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Looking for a quick, wholesome dinner idea the whole family will love? Then this easy broccoli stir fry recipe is just what you need. By tossing broccoli, protein and spices in a hot skillet, you can have a nutritious, delicious meal on the table in under 30 minutes.

The Easiest Broccoli Stir Fry Recipe for Weight Watchers

When you are cooking meals on weight watchers, the best recipes are often the easiest to put together. This leaves you room to be creative, add in zero point foods and adapt as needed. Stir fry recipes are a scrumptious way to start and broccoli can be a versatile vegetable for you to fall in love with. This Easy Broccoli Stir Fry is definitely one of those quick and healthy recipes you should incorporate into your weekly rotation, so bookmark it for later!

Health Benefits of Cooking Broccoli

Eating healthy doesn't have to be a chore, and nutritious foods can actually provide a lot of benefits. Whether you're looking for a way to encourage your kids to eat their vegetables or you want to enjoy more veggies for yourself, cooking up some broccoli is one of the healthiest choices you can make.

Broccoli is a good source of vitamin C, vitamin K, calcium and dietary fiber. It also contains sulforaphane which has been shown in some studies to help lower blood pressure and cholesterol as well as protect against cardiovascular disease. Plus, it's naturally low in calories so it won't pack on the pounds like other vegetable options might.

Stir Fry Preparations & Tools for the Best Results

Stir-frying is one of the most popular Asian cooking techniques, and it's a perfect choice for people who are short on time or don't have a lot of ingredients. To prepare stir fry, you need a wok. A wok is a bowl-shaped pan with sloping sides that can be used for cooking stir fries and other dishes.

A good wok needs to have sloping sides which allow food to be tossed easily without spilling or getting stuck, as well as having sufficient space to accommodate the ingredients. The best ones are made out of carbon steel or cast iron, both of which can withstand high temperatures very well.

Hot Tip

Vegetables like onions, garlic bulbs, ginger roots, carrots, and celery should always be added first in order to bring out the natural flavors of the other ingredients.

Health Benefits of Cooking Broccoli

FAQs About Broccoli

I don't have a wok myself, so instead, I use either my cast iron pan or my gotham steel skillet to get the same high heat cooking and flavor. It's not perfect, but it's the best substitute for a wok with stir fry.

Let's start with preparing the broccoli before you start cooking. While many will not take the time to wash their produce before cooking, it does make them safer to consume if you do. Broccoli, in particular, can have “cabbage worms”, which wouldn't be pleasant to find in your stir fry. A simple rinse in saltwater or a vinegar solution will cleanse the broccoli of any leftover dirt, pesticides or worms that may be clinging on.

The best way to cut broccoli for stir fry is into florets. After you lay out your cutting board and a sharp knife, cut away the leaves from the main stalk. Then, cut away the florets as they branch off, slicing them into halves or quarters if needed.

In order to make this meal as easy to complete as possible, blanching denser vegetables like broccoli will greatly decrease your cooking time. Start by bringing 4 quarts of water to a boil with two teaspoons of salt. Add the broccoli florets into the boiling water and cook for 2 to 3 minutes before draining the water. Immediately add the broccoli to ice water to stop the cooking process. Set it aside until you're ready to start cooking your meal.

The easiest way to see if your broccoli is bad is by looking at the color. You will notice that the bright green florets will change to a yellow tone and the firm stalks will soften. It's about the same time as it will develop an odor, so you can tell quickly if it's something to eat or toss.

With a wide variety of zero-point foods, there are a number of additions you can add to this recipe to change it up. If you are looking for more meat, you can add in sliced skinless chicken breast. For a vegetarian option, a serving of beans would be a delicious addition. As always, the addition of extra vegetables like zucchini would certainly bulk up your stir fry bowl.

We are taught to be wary of sauces for adding an extra source of calories, fat and sugar. However, I know from my personal tastes that I like a sauce to go with my veggies and meats! That being said, remember that making your own teriyaki sauce can help you keep your points low, if not zero. Teriyaki sauce is essentially soy sauce, rice wine or vinegar, sugar, and ginger. When I was following Keto, I discovered another blog, KetoinPearls. She has a dynamite sugar free teriyaki recipe that I would recommend. Another alternative for a quick fix is to use G Hughes Sugar-Free Teriyaki sauce which you can purchase in many grocery stores or on Amazon.

How Many Points Are In This Recipe?

With the new PersonalPoints Plan, points can vary for each individual person based on their unique list of zero point foods. Points can also vary with different brands. Please use your recipe maker to determine your exact points.

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How To Make Healthy Broccoli Stir Fry

Broccoli Stir Fry

Yield: 4

Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Crispy yet tender broccoli, deliciously stir fried with garlic, cinnamon, chili powder and ginger. This is a delicious Weight Watchers recipe that is as healthy as it is low in points.

Ingredients

Coconut oil spray
1 head broccoli (chopped into smaller florets)
1 medium Sliced onions
2 bell peppers, sliced
1 cup snap peas
2 Tbsp minced garlic
1 tsp Salt
1/2 tsp Cinnamon powder
1/2 tsp Chili powder
1/2 tsp Ground Ginger

Instructions

Spray coconut oil in pan and heat.
Add in onions and stir fry till onions turn golden brown.
Add garlic and stir for a minute or two. Keep heat on low.
Add cinnamon, ginger, salt, chili powder and veggies into pan and stir fry on high heat.
Once you see veggies are tender, turn off heat and add to a bowl and it’s ready to serve!