Garlic Broccoli Stir Fry: A Simple, Healthy, and Vegan-Friendly Dish

Craving a veggie-packed meal that’s bursting with bold flavors ? This Garlic Broccoli Stir Fry is a crispy, savory dish loaded with tender-crisp broccoli, aromatic garlic, and a tangy sauce. Ready in 15 minutes, it’s the perfect weeknight dinner or meal prep staple that proves healthy eating can be effortless and delicious!

Why You’ll Love This Recipe

• Weight Watchers-Friendly: 2 SmartPoints® per serving (Blue Plan).
• Ready in 15 Minutes: Faster than takeout!
• Nutrient-Dense: Packed with fiber, vitamins, and antioxidants.
• Versatile: Add protein, swap veggies, or adjust spice to your taste.

Ingredients

• 4 cups broccoli florets (fresh or frozen)
• 1 tbsp olive oil (or cooking spray for 0 points)
• 6 garlic cloves, minced
• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
• 2 tbsp rice vinegar
• 1 tbsp honey (or sugar-free maple syrup for 0 points)
• 1 tsp sesame oil
• 1/2 tsp red pepper flakes (optional for heat)
• 1 tbsp sesame seeds (optional garnish, +1 SmartPoint®)
• Salt and pepper to taste

Instructions

• Prep the Broccoli:
  Blanch broccoli in boiling water for 2 minutes, then drain and rinse under cold water to retain crispness.
• Make the Sauce:
  In a small bowl, whisk soy sauce, rice vinegar, honey, sesame oil, and red pepper flakes.
• Stir-Fry:
  Heat olive oil (or cooking spray) in a large skillet over medium-high heat. Add garlic and sauté 30 seconds until fragrant. Add broccoli and stir-fry 3–4 minutes until tender-crisp.
• Finish with Sauce:
  Pour sauce over broccoli and toss to coat. Cook 1–2 more minutes.
• Serve:
  Sprinkle with sesame seeds and serve immediately!

Nutrition & SmartPoints®

Per serving (1 cup, without sesame seeds):

• Calories: 90
• Protein: 4g
• Carbohydrates: 12g
• Fiber: 3g
• Fat: 4g
• SmartPoints®: 2 (Blue Plan with cooking spray reduces to 1!)*

Points may vary with added protein or substitutions.

Serving Suggestions

• Protein Boost: Add grilled chicken breast, shrimp, or tofu (0–2 SmartPoints®).
• Over Cauliflower Rice: A zero-point base to soak up the sauce.
• Pair with Egg Rolls: Serve with WW-friendly veggie spring rolls (+2 SmartPoints®).

Pro Tips

• Extra Crunch: Toss in sliced bell peppers, snap peas, or water chestnuts (0 points).
• Meal Prep: Double the recipe and store in airtight containers for 3–4 days.
• Vegan Option: Use sugar-free syrup and skip honey.
• Garlic Lovers: Add 1 tsp garlic powder to the sauce for extra punch.
• Low-Sodium Hack: Substitute coconut aminos for soy sauce.

Why This Recipe Works for Weight Loss

• Zero-Point Veggies: Broccoli is free on the Blue Plan, keeping portions generous.
• Healthy Fats: Olive and sesame oils add flavor without excess points.
• Low-Sugar Sauce: Sugar substitutes slash calories while maintaining sweetness.

This Garlic Broccoli Stir Fry is proof that simplicity and flavor go hand-in-hand. With its vibrant colors, garlicky aroma, and satisfying crunch, it’s a dish that nourishes your body and your taste buds. Whip it up for a quick lunch, pair it with your favorite protein for dinner, or meal prep it for the week—it’s a versatile winner that keeps your wellness journey on track!