Teriyaki Broccoli
A quick, flavorful stir-fry featuring tender broccoli stalks in a savory tamari and garlic sauce, perfect for a healthy and satisfying plant-based meal.
Ingredients
Instructions
- Use a carrot peeler to remove the thick skin from the outside of the broccoli stalks. Cut the stalks lengthwise into thin slices.
- In a large skillet, heat oil over medium-high heat.
- Add minced garlic and sauté briefly until fragrant.
- Add the sliced broccoli stalks to the skillet.
- Sauté for 3 to 5 minutes until tender.
- Add tamari and a squeeze of fresh lemon juice, then toss to coat.
- Serve immediately.
Tips & Substitutions
To enhance the flavor, consider adding a splash of sesame oil or a sprinkle of sesame seeds before serving. If tamari isn't available, soy sauce is a suitable substitute. For added texture, you can mix in sliced carrots or bell peppers. Make sure not to overcook the broccoli, as you want it to remain vibrant and slightly crunchy.
Serving Suggestions
This Teriyaki Broccoli pairs beautifully with steamed rice or quinoa, making it a hearty main or a flavorful side dish. For a complete meal, consider serving it with grilled chicken or tofu. It also complements Asian-inspired dishes like marinated Chinese vegetables, rounding out your meal with vibrant flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat to maintain the texture, or microwave in short intervals until warmed through. Avoid reheating multiple times to preserve flavor and quality.
Nutrition & Diet Analysis (per serving)
Each serving of Teriyaki Broccoli contains roughly 363 calories, with 10g protein, 44g carbohydrates, and 17g fat. It is an excellent source of vitamin C (35% of the Daily Value), and a good source of protein and iron. Note that it is relatively high in sodium, at 649mg per serving (28% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen broccoli for this recipe?
While fresh broccoli is recommended for the best texture and flavor, you can use frozen broccoli. Just be sure to thaw and drain it well before cooking to avoid excess moisture, which can make the dish soggy.
What can I add to make this dish spicier?
To add heat, consider incorporating red pepper flakes or a splash of sriracha when sautéing the garlic. You can also top the finished dish with sliced fresh chili peppers for a fresh kick. Adjust the spice level to your preference.
Is this recipe suitable for meal prep?
Yes, this Teriyaki Broccoli is great for meal prep! Prepare it ahead of time and store it in individual portions. It's quick to reheat and pairs well with various proteins and grains, making it versatile for easy lunches or dinners throughout the week.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).