Here’s a complete guide to Broccoli Mushroom Stir-Fry, including nutrition, macros, and a recipe outline.
Broccoli Mushroom Stir-Fry – Overview 🥦🍄
This is a quick, healthy, and nutrient-packed dish:
- Broccoli – high in fiber, vitamins, and minerals
- Mushrooms – low-calorie, add umami flavor
- Light sauce – often soy sauce, garlic, ginger, and sesame oil
- Can be vegan/vegetarian or served with tofu, chicken, or beef for extra protein
It’s low in calories, high in fiber, and rich in antioxidants.
Estimated Nutrition
Per serving (~1 cup / 200 g, without added protein)
| Nutrient | Amount |
|---|---|
| Calories | 90–120 kcal |
| Protein | 3–4 g |
| Carbohydrates | 8–10 g |
| └ Fiber | 3–4 g |
| └ Sugars | 2–3 g |
| Fat | 6–8 g |
| └ Saturated Fat | 1 g |
| Sodium | 400–500 mg (depends on soy sauce) |
Macro Breakdown (approx.):
- Carbs: 30–35%
- Fat: 50–55% (mostly from oil)
- Protein: 15–20%
Adding tofu, chicken, or beef increases protein and calories.
Ingredients (Serves 2–3)
- 2 cups broccoli florets
- 1 cup sliced mushrooms (button, cremini, or shiitake)
- 2 cloves garlic, minced
- 1 tsp fresh ginger, minced (optional)
- 1–2 tbsp soy sauce (low-sodium optional)
- 1 tbsp sesame oil (or vegetable oil)
- ½ tsp sesame seeds (optional)
- Optional protein: ½ cup cubed tofu or ½ cup cooked chicken
Instructions
- Prep vegetables: Wash and cut broccoli and mushrooms.
- Heat oil: In a large skillet or wok, heat sesame oil over medium-high heat.
- Cook aromatics: Add garlic (and ginger if using) and sauté 30–60 seconds until fragrant.
- Add mushrooms: Sauté 3–4 minutes until mushrooms release moisture and begin to brown.
- Add broccoli: Stir-fry 3–5 minutes until bright green and slightly tender but crisp.
- Add sauce: Pour soy sauce over vegetables, stir well. Cook 1–2 minutes more.
- Optional protein: Stir in tofu or chicken until heated through.
- Serve: Sprinkle sesame seeds on top. Great over rice or noodles.
Tips & Variations
- 🌶️ Spicy: Add red pepper flakes or sriracha
- 🥦 Extra vegetables: Bell peppers, snap peas, or carrots
- 🥩 Higher protein: Add lean beef, shrimp, or chicken
- ⚖️ Lower sodium: Use low-sodium soy sauce and fresh garlic/ginger
If you want, I can:
- 🧮 Calculate exact macros with tofu, chicken, or beef included
- 🍚 Suggest a low-calorie, high-protein stir-fry meal
- 💡 Provide side dish options for a balanced dinner
Do you want me to make a high-protein broccoli mushroom stir-fry version?