Broccoli and Mushroom Stir Fry

Prep Time: 10 min | Cook Time: 10 min | Servings: 3–4

Ingredients

1 lb (450 g) broccoli florets
10 oz (280 g) sliced mushrooms
2 cloves garlic, minced
2 tbsp cooking oil (olive, avocado, or sesame)
¼ cup soy sauce (low sodium preferred)
2 tsp sesame oil
1 tbsp rice vinegar
1 tsp sugar (or stevia/erythritol for diabetics)
½ tsp red pepper flakes (optional for spice)
1 tbsp cornstarch mixed with 2 tbsp water (for thickening)

Instructions

Blanch broccoli: Boil for 1 minute, then transfer to ice water to keep bright green. Drain.
Sauté mushrooms: Heat 1 tbsp oil in a large skillet. Add mushrooms and cook until soft and lightly golden.
Add garlic: Stir in minced garlic and cook for 30 seconds.
Make sauce: In a bowl, mix soy sauce, sesame oil, rice vinegar, sweetener, and red pepper flakes.
Combine: Add broccoli to the skillet, pour sauce over, and toss well.
Thicken sauce: Stir in cornstarch slurry, cook for 1–2 minutes until glossy.
Serve hot over brown rice, quinoa, or as a low-carb dish on its own.

Serving Suggestion

Serve with:

Steamed jasmine or brown rice
Cauliflower rice (for diabetics)
Grilled chicken or tofu for extra protein

Nutrition (Per Serving)

Nutrient	Amount
Calories	120
Protein	6 g
Fat	6 g
Carbohydrates	11 g
Fiber	4 g
Sugar	2 g

💪 Health Benefits

✅ Diabetic-friendly: Low sugar, high fiber.
✅ Supports weight loss: Only ~120 calories per serving.
✅ Heart healthy: Full of antioxidants and plant-based nutrients.
✅ Boosts immunity: Rich in Vitamin C & D (from mushrooms).
✅ Supports digestion: High fiber aids gut health.