Broccoli is a favorite among dieters and fitness enthusiasts—and for good reason. According to Wikipedia, broccoli is packed with vitamin C and vitamin K, essential for immune support and bone health. Traditional Chinese medicine also highlights broccoli’s dietary fiber, which helps promote digestion and intestinal movement. These benefits make broccoli a popular choice for bodybuilders and anyone looking to maintain a healthy diet.
Today, we’re cooking a simple and nutritious vegetable side dish: Sautéed Mushrooms with Broccoli. This recipe is low in carbohydrates, uses minimal oil, and features a flavorful broth thickened just enough with starch to coat the vegetables.
About This Dish
This stir-fried vegetable dish highlights the delicate flavor of white mushrooms, cooked in a way that lets their unique taste shine. It’s perfect as a side or even as a light main course for lunch or dinner. After quickly blanching the broccoli to keep it crisp and vibrant, the mushrooms, carrots, and green onions are sautéed evenly over medium heat.
Ingredients You’ll Need
- 200 g white mushrooms (washed and sliced thin)
- 100 g fresh broccoli (chopped)
- 90 g raw carrot (thinly sliced)
- 1 green onion (cut into 2-inch pieces)
- 4 tsp cooking oil
- 1 tsp salt
- 1 ½ tsp oyster sauce
- 1 tsp light soy sauce
- ½ tsp white pepper powder
- 1 tbsp starch water (1 tsp starch mixed with 2 tsp water)
- 2 tbsp water
How to Make Sautéed Mushrooms with Broccoli
- Prep the vegetables: Soak the broccoli in cold salted water to clean it thoroughly. Separate mushroom caps from stems and slice caps about 3 mm thick. Slice carrots and chop green onions diagonally.
- Blanch the broccoli: Bring a pot of water to a rolling boil. Blanch broccoli for 30 seconds, then drain and set aside to keep it crisp and bright green.
- Sauté aromatics: Heat oil in a wok or large pan over medium heat. Add green onions and sauté until fragrant.
- Cook mushrooms and carrots: Add carrots and mushrooms to the pan, stir-frying until mushrooms soften and release their moisture.
- Combine and season: Add the blanched broccoli, then season with oyster sauce, soy sauce, white pepper, and salt to taste. Pour in 2 tablespoons of water.
- Thicken the sauce: When the mixture starts to boil, add the starch water while stirring quickly. This will thicken the sauce and evenly coat the vegetables.
Nutritional Highlights
- Calories: 151 kcal
- Carbohydrates: 16g
- Protein: 5g
- Fat: 9g (mostly healthy unsaturated fats)
- Fiber: 4g
- Sodium: 1508mg
- Potassium: 646mg
- Vitamin A: 7,889 IU
- Vitamin C: 51 mg
This dish is packed with nutrients like potassium, vitamin C, and vitamin K, making it a smart and tasty addition to your meals.
Tips
- Use medium heat for sautéing to avoid overcooking and keep vegetables crisp.
- Add soy sauce before salt since soy sauce already contains salt, so you can adjust seasoning more accurately.
- Blanching broccoli at high heat keeps it bright and crisp without losing nutrients.
Try this simple, healthy Sautéed Mushrooms with Broccoli recipe for a delicious, nutritious vegetable side that fits perfectly into low-carb, fitness-friendly diets!