This tomatoes and broccoli stir-fried recipe is not only quick and easy to do; it’s low on calories, too!
Read on to get the full recipe here.
For those who are watching their weights, this tomatoes and broccoli recipe is one to have. It’s a low-calorie dish; low on saturated fats, high on nutrients, a great source of energy; and, it’s very easy to do. All you need are the few ingredients below and a bit of your time to enjoy the benefits of this simple veggie recipe.
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Tomatoes and Broccoli Stir-fry
- tomatoes cut in 8 halves (small size but not diced)
- garlic crushed and chopped
- onions cut in small sizes
- broccoli frorets and stem, cut in bitesizes
- fish sauce
- oyster sauce
- Chinese cooking wine optional
- powdered black pepper
- cooking oil
- Put oil in a very hot pan.
- Saute' garlic until it turns golden.
- Add in the onions. Stir well.
- When the onions soften, add the tomatoes. Stir well.
- Let the tomatoes release its juice by lowering heat and covering the pan.
- Allow the dish to cook for 3-5 minutes.
- Add the broccoli. Stir well.
- Season the dish with fish sauce, a bit of oyster sauce and pepper.
- Cover the dish to hasten the cooking of the broccoli.
- When the broccoli changes to a more vibrant green, you know that the dish is ready. If you want a softer veggie, allow for it a few more minutes to cook.
- Put the Chinese cooking wine last. (Half a teaspoon will do.)
- Serve hot with a fried dish. See if you'd like my fried chicken with lemongrass recipe. (It's also a delight!)
Tips and Tricks
Tips for the Best Tomatoes and Broccoli Stir-Fry
Here are some of my tips for making this veggie stir-fry really shine:
- Use high heat and keep things moving in the skillet for maximum flavor.
- Cut the broccoli and tomatoes into similar sized pieces so they cook evenly.
- Add a teaspoon or two of cornstarch when seasoning with soy sauce to thicken up the juices.
- Finish with a drizzle of toasted sesame oil for some nutty richness.
- Garnish with sesame seeds, green onions, fresh herbs or chili flakes for extra flavor and crunch.
- Serve over rice cooked by japanese rice cooker or quinoa to turn it into a meal. Yum!
Frequently Asked Questions
What kind of tomatoes should I use? Cherry or grape tomatoes work best since they hold their shape nicely when stir-fried. Regular tomatoes would get too mushy.
Can I prep the veggies ahead of time? Absolutely! Chopping the broccoli and tomatoes earlier in the day will make dinner a breeze.
What protein goes well with this stir-fry? Chicken, beef, shrimp, tofu and eggs would all pair nicely. Or keep it veggie-only!
Can I swap or add different veggies? Feel free to swap out broccoli for cauliflower or green beans. Mix in carrots, bell peppers, snap peas and more. Get creative!
How should I season this? Soy sauce, sesame oil, garlic, ginger and rice vinegar are classic flavors. Chili garlic sauce, hoisin or oyster sauce would also be delicious.
In conclusion, this quick and easy tomatoes and broccoli stir-fry has become a staple in my kitchen. With its short ingredient list, 10 minute cook time and endless adaptability, it’s my go-to for fast, healthy and delicious plant-based meals. I love how nourishing it is, packed with lycopene, vitamins, minerals and antioxidants. The combination of juicy tomatoes, crisp broccoli and aromatic garlic and ginger is simply irresistible. I hope you’ll give this stir-fry a try soon – it’s budget-friendly, satisfying and so tasty. Let me know how you customize it by adding your favorite veggies, proteins and seasonings. Happy stir-frying, friends!