Stir-Fried Broccoli with Garlic (English Version)

1. Ingredients Preparation

1.1 Main Ingredient

• Broccoli: 400g. Choose broccoli with tight florets, dark green color and no yellow spots. Cut into small pieces (florets about 3cm square); peel the stems and slice them thinly (do not waste). Soak in salt water for 10 minutes (to remove insect eggs), then rinse thoroughly with running water.

1.2 Supplementary Ingredients

• Garlic: 8 cloves, minced (the more, the more fragrant; adjust according to preference).
• Bird’s eye chili: 1 (optional, cut into rings; omit if you don’t eat spicy food).

1.3 Seasonings

• Cooking oil: 2 tablespoons.
• Light soy sauce: 1.5 tablespoons.
• Oyster sauce: 1 tablespoon (for enhancing umami; replace with 1 teaspoon of sugar if no oyster sauce is available).
• Salt: 1 pinch (about 0.5g; adjust based on the amount of broccoli).
• Water: 2 tablespoons.
• Cornstarch: 1 teaspoon (optional, for making thin sauce).

2. Tools Preparation

• Wok and spatula.
• Saucepan (for blanching) and slotted spoon.
• Small bowl (for mixing sauce).
• Kitchen knife and cutting board.

3. Cooking Method

3.1 Blanch the Broccoli

• Add enough water to the saucepan, then add 1 pinch of salt and 1 teaspoon of cooking oil (to keep the broccoli bright green). Bring to a boil over high heat.
• Put the broccoli into the boiling water and blanch for 1.5 minutes (do not overcook, otherwise it will become soft and mushy).
• Remove the broccoli and immediately soak it in cold water (to lock in color and crispness), then drain well and set aside.

3.2 Mix the Garlic Sauce

• In a small bowl, add 1.5 tablespoons of light soy sauce, 1 tablespoon of oyster sauce, 1 teaspoon of cornstarch (optional) and 2 tablespoons of water. Stir well and set aside.

3.3 Sauté the Garlic

• Heat the wok until slightly hot, then pour in 2 tablespoons of cooking oil. Turn to low heat.
• Add the minced garlic and bird’s eye chili (optional), and stir-fry slowly for 1 minute until the garlic turns light golden yellow (do not burn it, otherwise it will taste bitter).

3.4 Stir-Fry and Serve

• Turn to high heat, add the blanched broccoli, and stir-fry quickly for 30 seconds to coat the broccoli evenly with the garlic oil.
• Pour in the prepared garlic sauce, continue stir-frying for 1 minute until the sauce thickens and coats the broccoli. Turn off the heat and the dish is ready.

4. Final Dish Description

The broccoli retains its dark green color and has a crisp-tender texture. Each floret is coated with golden garlic and thick sauce, with a rich garlic aroma and a balanced salty-fresh taste. It contains no excessive oil, making it healthy and light. The thin stem slices are tender, complementing the texture of the florets. This dish is suitable for pairing with staple foods or as a fat-loss meal.

5. Suitable Crowds

• People following a healthy diet or on a fat-loss plan.
• Children (broccoli is rich in vitamins, and the aroma of garlic is easy to accept).
• Vegetarians and the elderly (the tender texture is easy to chew).

6. Safety and Notes

• Use plenty of water when blanching broccoli to avoid uneven heating due to overcrowding.
• Use low heat when sautéing garlic and keep an eye on it at all times to prevent burning (burnt garlic tastes bitter and needs to be discarded and re-fried).
• Drain the blanched broccoli well to avoid excess water affecting the thickness of the sauce during stir-frying.
• Store leftover dishes in the refrigerator for 1-2 days. When reheating, use a microwave on medium heat for 1 minute.