Your Recipe

Broccoli stir-fry

Ingredient Amount Calories
Broccoli, raw 300g 102kcal
Carrots, raw 61g 25kcal
Celery 40g 6kcal
Noodles, egg, cooked 275g 380kcal
Garlic 9g 13kcal
Sunflower oil 28g 248kcal
Onions, spring or scallions (includes tops and bulb), raw 15g 5kcal
Cornstarch 6.26g 24kcal
Oil, sesame, salad or cooking 14g 124kcal
Sauce, oyster, ready-to-serve 36g 18kcal

Recipe Instructions:

Ingredients
2 tbsp sunflower oil
300g purple sprouting broccoli, stalks finely sliced and florets halved or left whole
1 stick celery, thinly sliced
1 carrot, halved lengthways and thinly sliced
3 cloves garlic, thinly sliced
thumb-sized piece ginger, cut into matchsticks
1 red chilli, halved lengthways and thinly sliced
3 spring onions, 2 cut into 3cm segments, 1 thinly sliced
2 tsp cornflour
1 tsp caster sugar
1 tbsp dark soy sauce
2 tbsp oyster sauce
1 tbsp toasted sesame oil
275g pack ready-cooked egg noodles
Method
STEP 1
Heat the sunflower oil in a wok or large frying pan over a high heat. Stir-fry the broccoli stalks, celery and carrot for 4-5 minutes or until beginning to caramelise. Add the garlic, ginger, three-quarters of the chilli and the spring onion segments, and cook for 2 minutes.

STEP 2
Spoon the cornflour into a bowl and stir with a few teaspoons of water to make a thin paste. Add in another 100ml of water, along with the sugar, soy, oyster sauce and sesame oil. Tip into the pan with the broccoli florets and bring to a simmer. Cover and cook for 3-4 minutes or until the sauce has thickened and the florets have cooked through. Add the noodles and toss until reheated.

STEP 3
Divide between bowls and top with the remaining chilli and the thinly sliced spring onion.

Nutrition Facts
Portion Size 392 g | ml
Amount Per Portion 472
1976
kcal
kilojoules
% Daily Value *
Total Fat 25g 32%
Saturated Fat 3.1g 16%
Sodium 588mg 26%
Total Carbohydrate 55g 20%
Dietary Fiber 7.1g 25%
Sugar 5g
Protein 12g 23%
Vitamin D 0.1mcg 1%
Calcium 124mg 10%
Iron 2.3mg 13%
Potassium 724mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 317.575 mcg 35%
Thiamin [B1] 0.187 mg 16%
Riboflavin [B2] 0.265 mg 20%
Niacin [B3] 2.209 mg 14%
Pantothenic acid [B5] 1.389 mg 28%
Vitamin B6 0.446 mg 26%
Cobalamin [B12] 0.198 mcg 0%
Floate [B9] 124.755 mcg 0%
Vitamin C 139.052 mg 155%
Vitamin D 0.138 mcg 1%
Vitamin E 7.556 mg 50%
Vitamin K 179.596 mcg 150%
Betaine 26.542 mg 0%
Choline 69.898 mg 13%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 55 g 20%
Sugars 5 g 10%
Dietary fiber 7.1 g 25%
Carbohydrate 49.6 g 0%
Net carbs 50g
Aminoacids
Nutrient Amount DV
Alanine 0.435 g 0%
Arginine 0.621 g 0%
Aspartic acid 0.94 g 0%
Cysteine 0.203 g 0%
Glutamic acid 3.028 g 0%
Glycine 0.387 g 0%
Histidine 0.277 g 0%
Isoleucine 0.423 g 0%
Leucine 0.756 g 0%
Lysine 0.446 g 0%
Methionine 0.187 g 0%
Phenylalanine 0.541 g 0%
Proline 0.88 g 0%
Serine 0.57 g 0%
Threonine 0.397 g 0%
Tryptophan 0.119 g 0%
Tyrosine 0.227 g 0%
Valine 0.536 g 0%
Minerals
Nutrient Amount DV
Calcium 124.43 mg 10%
Copper 0.27 mg 30%
Fluoride 1.78 mcg 0%
Iron 2.29 mg 13%
Magnesium 69.67 mg 17%
Manganese 0.91 mg 40%
Phosphorus 233 mg 19%
Potassium 724.41 mg 15%
Selenium 38.29 mcg 70%
Sodium 587.61 mg 26%
Zinc 1.71 mg 16%
Other
Nutrient Amount DV
Water 297.126 g 0%
Ash 3.86 g 0%