Keto Sautéed Mushrooms and Broccoli Stir-fry is a very simple dish. This dish is prepared with a combination of salt, olive oil, mushrooms, garlic, tamari, black pepper, and broccoli florets. These components are very simple and easily available in a grocery store. Mushrooms provide the umami flavor, while the broccoli florets add fiber to the dish. It cooks in only eighteen to twenty minutes and is perfect as a quick, light dinner. This dish doesn’t contain any butter or cream, so it is perfectly good for dairy-intolerant people. Serve this dish with grilled chicken, fried egg, or keto wraps for a filling dinner. Keto Sautéed Mushrooms and Broccoli Stir-fry is stored only in the fridge because its texture will be affected in the freezer. It contains only 5 g of net carbs in one serving.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 150 kcal
- Prep duration: 10 minutes
- Serving size: 1 cup
- Cook duration: 8–10 minutes
- Cuisine: East Asian
- Overall duration: 18–20 minutes
- Course: Light main
- Diet: Keto
- Portion: 2
EQUIPMENT:
- Large skillet or sauté pan
- Cutting board
- Sharp knife
- Spatula or tongs
INGREDIENTS:
- Broccoli florets – 2 cups
- Black pepper
- Button or cremini mushrooms – 1½ cups
- Salt
- Olive oil—two tbsp.
- Red chili flakes
- Garlic – Two pieces
- Tamari – one tsp.
INGREDIENT NOTES:
BROCCOLI FLORETS:
- Broccoli florets are used to prepare this stir-fry dish. It adds lots of fiber content to the dish. Make the small and equal so they get cooked uniformly.
MUSHROOMS:
- Mushrooms provide the umami taste in this dish. Don’t add lots of mushrooms in one pan as they release lots of water content. Use the cremini or button mushroom for this purpose.
OLIVE OIL:
- It is use in the stir-frying of the vegetables. It adds lots of taste and good fat content. Use the avocado oil instead if required.
GARLIC:
- Use the garlic to add a savory flavor to the dish. Fresh garlic is best for this purpose, though you can use the pre-minced if required, but it doesn’t provide the same strong flavor.
TAMARI:
- Use the tamari to add the umami flavor in this recipe. You can also use the coconut aminos instead; both of them are good for this diet.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Heat the oil in the large pan on a moderate flame.
- Include the mushroom slices in one layer.
- Cook the mushrooms for three to four minutes till they are lightly.
- Then mix them and cook again for two minutes.
- Include the broccoli florets and saute for three to four minutes till it gets green & crisp.
- Mix the salt, garlic, black pepper, & chili flakes.
- Cook them for one minute till it gets aromatic.
- Drizzle the tamari and mix properly, and take it off the flame.
- Serve the dish.
SERVING SUGGESTIONS:
BREAKFAST:
- Avocado and eggs
- Keto smoothie
- Chia pudding
- Almond flour pancakes
SNACKS:
- Cheese sticks
- Olives
- Nuts and seeds
- Keto fat bombs
LUNCH/DINNER:
- Grilled chicken
- Pan-seared salmon
- Zucchini noodles
- Cauliflower rice
SIDE DISHES:
- Roasted Brussels sprouts
- Sautéed spinach
- Cauliflower mash
- Keto salad
POST-WORKOUT:
- Protein shake
- Boiled eggs
- Almond butter
- Coconut yogurt
TIPS:
- Wipe the mushrooms with a wet towel to reduce the moisture content.
- Make the dish on high setting so the vegetables don’t steam.
- Include some additional butter at the end to add some indulgence.
STORAGE INFORMATION:
FRIDGE:
- Put the dish in the covered dish and store it for 3 days.
FREEZER:
- This dish doesn’t freeze well as its texture will be ruined.
FAQs:
Can I add frozen broccoli florets?
- Yes, we can use them, but we must properly dry them to avoid the addition of extra moisture.
Is this dish good for vegans?
- Yes, it is good by making slight adjustments like using the vegan butter and vegan cheese in this dish. In this way, it also becomes good for a dairy-free diet.
Will I include some additional protein content in this recipe?
- We can easily include some shrimp, slices of chicken, and tofu in this recipe. We have to cook them before the vegetables.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Calories: 150 kcal
Serving: One
Net carbs: 5 g
Protein: 4 g
Fat: 12 g
Fiber: 3 g
Sodium: 0.4 g
Overall carbs: 8 g
Potassium: 0.35 g
Calcium: 0.05 g
Portion size: 1 cup
Iron: 0.002 g
Vitamin A: 0.0004 g