You’ve probably seen broccoli on the dinner plates of fitness lovers and dieters—and for good reason. , broccoli is an excellent source of vitamin C and vitamin K, and in traditional Chinese medicine, it’s praised for its dietary fiber, which helps promote digestion and intestinal health. That may explain why it’s a go-to veggie for many bodybuilders.
Today’s recipe features this versatile vegetable in a quick and easy stir-fry: Sautéed Mushrooms with Broccoli. It’s a light, low-carb side dish made with minimal oil and a touch of starch to create a flavorful sauce that coats every bite. This dish is ideal for anyone looking to eat healthier without sacrificing taste.
🍄 About the Dish
In Chinese home cooking, white mushrooms are often used in soups, but here, we prepare them in a sautéed stir-fry for a totally different flavor experience. When paired with carrots and broccoli, white mushrooms take on a rich, savory taste that’s both comforting and nutritious. With a simple technique and healthy ingredients, this dish comes together in just 25 minutes—perfect as a side for lunch or dinner.
Sautéed Mushrooms with Broccoli Recipe
📝 Recipe by: Jing, My Chinese Home Kitchen
📷 Image credit: Chen Jing, 2022
Course: Side Dish
Cuisine: Chinese Home Cooking
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2
Calories: 151 kcal
🛒 Ingredients
Main Ingredients:
- 200g (7 oz) white mushrooms
- 90g (3 oz) raw carrot
- 100g (3.5 oz) fresh broccoli
- 1 green onion
Seasonings:
- 1 tsp salt (5 ml)
- 1½ tsp oyster sauce (8 ml)
- 1 tsp light soy sauce (5 ml)
- ½ tsp white pepper powder (3 ml)
Sauce:
- 1 tbsp starch water (1 tsp starch + 2 tsp water)
- 2 tbsp water (30 ml)
- 4 tsp cooking oil (20 ml)
🔪 Equipment
- Wok
- 3-quart saucepan (optional)
- Sharp kitchen knife
👩🍳 Instructions
1. Prep the Vegetables
- Soak the broccoli in cold salted water (about 1 tbsp salt) while preparing the rest.
- Bring a pot of water to a boil for blanching.
- Separate mushroom caps from stems, clean thoroughly, and slice caps into thin (3mm) pieces.
- Peel and slice carrots; chop green onions into 2-inch diagonal pieces.
- Rinse and chop the broccoli into bite-sized florets.
2. Blanch the Broccoli
- Once the water boils, blanch broccoli for 30 seconds, then drain and set aside.
3. Stir-Fry
- Heat 4 tsp of oil in a dry pan over medium heat.
- Add the green onions and sauté until fragrant.
- Add sliced carrots and mushrooms; stir-fry until mushrooms are softened.
- Add the blanched broccoli and mix well.
- Stir in soy sauce, oyster sauce, and white pepper. Taste and adjust with salt if needed.
- Add 2 tbsp water, bring to a simmer.
4. Thicken the Sauce
- Stir in the starch water and quickly toss everything to coat the vegetables evenly.
- Once the sauce has thickened slightly, remove from heat and serve.
💡 Tips
- Use high heat for blanching and medium heat for stir-frying.
- Always add soy sauce before salt, then adjust to taste to avoid over-salting.
🧮 Nutrition (Per Serving)
- Calories: 151 kcal
- Carbs: 16g
- Protein: 5g
- Fat: 9g (1g saturated)
- Fiber: 4g
- Sodium: 1508mg
- Potassium: 646mg
- Vitamin A: 7889 IU
- Vitamin C: 51mg
- Calcium: 50mg
- Iron: 1mg
This simple yet delicious vegetable stir-fry makes a great side dish for any meal. It’s quick to make, high in nutrients, and low in carbs—perfect for anyone watching their diet or just looking to enjoy a clean, tasty plate of veggies. 🌿