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Broccoli and Cauliflower Stir Fry

Broccoli and Cauliflower Stir Fry

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This Broccoli and Cauliflower Stir Fry is super easy to make, and a tasty way to get some healthy veggie in to your diet! The veggies are also super healthy for you, making this the perfect side dish.

When I was little a lot of my fellow friends in school hated eating veggies – especially broccoli! I never understood it, because I’ve always had my veggies stir fried at home, and they were always crunchy and delicious.

The trick is to not make them in to mush! Stir frying really helps make them more crunchy and crispy rather than mushy.

Are broccoli and cauliflower related?

Yes they are! Broccoli and Cauliflower are both part of the Brassica oleracea species which also includes cabbage, kale, Brussels sprouts, collard greens, Savoy cabbage, kohlrabi, and gai lan.

The difference is that broccoli is a member of the Italica cultivar group, and cauliflower is part of the Botrytis cultivar group.

Is Broccoli or Cauliflower healthier?

They have different health benefits! Broccoli has a higher amount of Vitamins C and K. However, Cauliflower has a higher amount of Vitamin B6.

Broccoli health benefits

Broccoli contains a lot of nutritious values. It is rich in]minerals such as calcium, iron, potassium, zinc, phosphorous, thiamin, riboflavin. It’s also packed with vitamin A, B6, B12, D, E and K.

Fun fact – just one cup of broccoli has as much vitamin C as an orange!

Cauliflower health benefits

Cauliflower is also a very healthy vegetable. Just one serving has enough vitamin C to hit the daily recommendation. It’s also high in vitamin K, calcium, iron, potassium, and magnesium.

How to make Broccoli and Cauliflower Stir Fry?

Ingredients

  • 2 tablespoons cooking oil
  • 5 cloves garlic, smashed
  • 3 cups broccoli florets
  • 3 cups cauliflower florets
  • 2 tbsp water
  • Salt, as desired

Instructions

In a cooking pan, heat oil on medium heat.

Add smashed garlic, and let it cook for about 30 seconds to a minute.

Add broccoli and cauliflower to the cooking pan and stir fry for about 2 minutes.

Add 2 tablespoons of water, and cover the cooking pan allowing broccoli to steam for about 1 minute. Remove cover, add salt as desired and stir fry until bright green and tender to liking.

Remove from heat and serve!

Broccoli and Cauliflower Stir Fry

Broccoli and Cauliflower Stir Fry

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes

Ingredients

  • 2 tablespoons cooking oil
  • 5 cloves garlic, smashed
  • 3 cups broccoli florets
  • 3 cups cauliflower florets
  • 2 tbsp water
  • Salt, as desired

Instructions

    1. In a cooking pan, heat oil on medium heat.
    2. Add smashed garlic, and let it cook for about 30 seconds to a minute.
    3. Add broccoli and cauliflower to the cooking pan and stir fry for about 2 minutes.
    4. Add 2 tablespoons of water, and cover the cooking pan allowing broccoli to steam for about 1 minute. Remove cover, add salt as desired and stir fry until bright green and tender to liking.
    5. Remove from heat and serve!
Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 130Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 208mgCarbohydrates: 13gFiber: 6gSugar: 4gProtein: 5g

The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands for more precise nutrition information.

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