Brokoli Goreng

Name: Broccoli Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Cuisine: Malaysian
Ingredients: Broccoli Stir Fry

Makan Tengah Hari • Malaysia

KCAL

PROTEIN (G)

7.5

CARBS (G)

3.2

FAT (G)

Sumber data: MalaysianCalorie

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Cara Membuat Broccoli Stir Fry

Versi tradisional + sihat dengan foto langkah demi langkah · 35 min jumlah · 2 hidangan

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How to Make Broccoli Stir Fry (Traditional & Healthy Version)

Persediaan: 15 minit

Memasak: 20 minit

2 hidangan

Mudah

Broccoli Stir Fry is a vibrant, health-conscious dish that celebrates the multicultural essence of Malaysian cuisine. While broccoli itself is a staple in many Malaysian Chinese households, this stir fry is uniquely Malaysian with its use of local aromatics like bawang putih (garlic), halia (ginger), and serai (lemongrass), creating a fragrant and satisfying meal. The inclusion of tofu provides plant-based protein, making this dish perfect for both vegetarians and vegans seeking authentic Malaysian flavours. In Malaysia, quick stir-fried vegetable dishes are commonly served at lunch, loved for their speed and nutritional value. Broccoli Stir Fry is a favourite across Malaysia’s urban and rural kitchens, balancing crunchiness and umami with a light touch of kicap manis (sweet soy sauce) and a hint of heat from cili merah (red chili). Enjoyed with steamed nasi (rice), this dish is a testament to Malaysia’s diverse palate and its emphasis on fresh, local ingredients. Perfect for those tracking calories, Broccoli Stir Fry is light, nourishing, and deeply satisfying.

Mesra diabetes Penurunan berat Mesra kanak-kanak Boleh diubah suai jadi vegan

Bahan-bahan(untuk 1 medium plate (approx. 250g cooked))

2 cups Broccoli (cut into florets)
100g Firm tofu (cubed, 'tauhu' in Malay)
1/2 cup Carrot (sliced thinly)
1/2 cup Red bell pepper (sliced)
1 stalk Serai (lemongrass) (bruised and sliced thin)
2 cloves Bawang putih (garlic) (minced)
1 inch Halia (ginger) (sliced thinly)
1 tbsp Kicap manis (sweet soy sauce) (use gluten-free if needed)
1 tsp Light soy sauce (low sodium preferred)
1 Cili merah (red chili) (sliced, optional for heat) - pilihan
1 tbsp Cooking oil (preferably canola or sunflower)
2 tbsp Water (for steaming)

Arahan

1
Prepare all vegetables: cut broccoli into bite-sized florets, slice carrots, bell pepper, and chili. Mince bawang putih, slice halia, and bruise serai.
5 minutes
Freshly prepped veggies retain more nutrients and taste.
2
Heat oil in a wok or large pan over medium-high heat. Add bawang putih, halia, and serai. Stir-fry until fragrant, about 2 minutes.
2 minutes
Don't burn the aromatics; stir constantly to release their fragrance.
3
Add the cubed tauhu (tofu) and stir-fry until lightly golden on all sides, about 3 minutes.
3 minutes
Use firm tofu for best texture and protein content.
4
Add carrots and red bell pepper. Stir-fry for another 2 minutes until slightly softened.
2 minutes
Add harder vegetables first for even cooking.

Kenapa hidangan ini sihat

This Broccoli Stir Fry is a smart, health-focused choice because it uses fresh, local vegetables and plant-based protein with very little oil or processed ingredients. The dish is naturally low in calories, saturated fat, and cholesterol, yet rich in vitamins, minerals, and phytonutrients. Its high fibre content supports satiety and gut health, ideal for weight management, diabetes-friendly diets, and anyone seeking wholesome Malaysian meals.

Broccoli is a powerhouse of vitamins C, K, and A, plus antioxidants and fibre that support overall health. Tofu adds plant-based protein and calcium, making this dish suitable for vegetarians and vegans. The inclusion of carrots and bell peppers increases the beta-carotene and vitamin C content. With minimal oil and no added sugars, this stir fry is low in calories and fat, while being high in essential nutrients and dietary fibre for healthy digestion.

Petua

💡Tip 1: Use high heat for quick stir-frying to retain vegetable crunch.
💡Tip 2: Prepare all ingredients before cooking to maintain wok hei (wok aroma).
💡Tip 3: Add a squeeze of limau nipis (lime) before serving for a zesty twist.

Penyimpanan & hidangan

Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water to prevent drying.

Paling sesuai dihidang: Breakfast or Lunch