Broccoli and Mushroom Stir-fry
This veggie packed stir-fry is a quick and easy slimming friendly midweek meal that the whole family will love!
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NutritionPer Serving
- Calories222
- Carbs39g
- Protein11g
- Fat1.4g
- Saturates0.3g
- Sugars14g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
In the middle of a busy week it can feel so much easier to pick up the phone and order a takeaway rather than cook something from scratch.
Our Broccoli and Mushroom Stir-fry is a much healthier option than anything you can get from your local Chinese – and it’s on the table in less than half an hour, so it’s faster too!
Tasty and full of flavour, this recipe is packed with veggies, which means it’s not only super filling, it’s low on calories and Points.
This super simple yet flavourful stir-fry is one of our favourite midweek dinners, and any leftovers make a great lunch for the next day!
What diets is this Broccoli and Mushroom Stir-fry suitable for?
This Broccoli and Mushroom Stir-fry recipe is suitable for vegetarians as long as you substitute the following ingredients for vegetarian alternatives.
- Oyster sauce
As always, take extra care when cooking for people with allergies and be sure to use different utensils, cookware and preparation areas.
Do you need any special ingredients to make Broccoli and Mushroom Stir-fry?
Everything you need to make this Broccoli and Mushroom Stir-fry is readily available in your usual supermarket.
If you are making a vegetarian version of this recipe you will need a vegetarian oyster sauce.
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‘Nice & easy to prepare, simple to cook aswell - great for a week night!’
How many calories are in this Broccoli and Mushroom Stir-fry?
There are 222 calories per portion in this Broccoli and Mushroom Stir-fry recipe, which means it falls into our Everyday Light recipe category. If you’re counting calories or following one of the popular diet plans like Weight Watchers, this recipe fits in perfectly!
NHS guidelines suggest men should aim for 2,500 calories per day to maintain a healthy body weight, and women require around 2000 calories. Each person has different calorie requirements depending on their goal, so you may want to adjust your daily calorie intake according to your own personal goal.
Step 1
Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the onions and garlic to the pan. Cook for 3 minutes until the onions begin to soften.
Step 2
In a separate saucepan add the noodles and cook according to packet instructions, this should take around 5 minutes.
Step 3
While the noodles are cooking, add the water, broccoli, mushrooms, ginger and Chinese five spice to the pan and cook for 5 minutes.
Step 4
Add the oyster sauce, soy sauce, Sriracha, honey, water chestnuts and drained cooked noodles. Stir well and cook for another 5 minutes. When ready the broccoli will be cooked through but still have some bite.
Step 5
Season with pepper to taste and serve.
What could I serve with this Broccoli and Mushroom Stir-fry?
This stir-fry is a filling meal all on its own but you could serve a smaller portion alongside some of our other Fakeaway recipes.
Try serving with these starters and side dishes;
How do you know when Broccoli and Mushroom Stir-fry is cooked?
The broccoli should be cooked until it has softened but still has a bite to it – this will take around 10 minutes.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Broccoli and Mushroom Stir-fry in the fridge?
This recipe tastes best when it’s freshly made. One you’ve put it out, make sure that you eat this dish within 4 hours of serving it.
If you have any leftovers, allow them to cool completely before popping them in a container with a lid and refrigerating. Leftovers of this Broccoli and Mushroom Stir-fry can be kept in the fridge for around 3 days.
Can I freeze Broccoli and Mushroom Stir-fry?
Yes you can! This recipe can be frozen, but please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat Broccoli and Mushroom Stir-fry?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 3-5 minutes until piping hot.
From frozen: Allow to defrost overnight in the fridge and reheat covered in the microwave for 3-5 minutes until piping hot.
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Broccoli and Mushroom Stir-fry
This veggie packed stir-fry is a quick and easy slimming friendly midweek meal that the whole family will love!
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Prep Time
15 MINS
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Cook Time
13 MINS
- KCals 222
- Carbs 39G
Instructions
- Spray a large frying pan with low calorie cooking spray and place over a medium heat. Add the onions and garlic to the pan. Cook for 3 minutes until the onions begin to soften.
- In a separate saucepan add the noodles and cook according to packet instructions, this should take around 5 minutes.
- While the noodles are cooking, add the water, broccoli, mushrooms, ginger and Chinese five spice to the pan and cook for 5 minutes.
- Add the oyster sauce, soy sauce, Sriracha, honey, water chestnuts and drained cooked noodles. Stir well and cook for another 5 minutes. When ready the broccoli will be cooked through but still have some bite.
- Season with pepper to taste and serve.
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
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We agreed with Slimming World to remove their trademarked terms from our website
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2 comments
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LisaSaturday 4th September 2021
Making Broccoli and Mushroom Stir-fry what can used if not got oyster sauce
HollyMonday 6th September 2021
Hey Lisa, you could swap the ouster sauce for hoisin sauce, fish sauce or extra soy sauce. Hope that helps!
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