Broccoli Noodle Stir-Fry

DF GF LC

This broccoli noodle stir-fry uses the entire head of broccoli – stems and florets! Just spiralize the stems to create broccoli noodles and use them as a base for this light and healthy meal. 

As we are nearing January 1, I wanted to take time to reflect on my past health goals and set some new ones. I’ve been sticking with my 10K steps a day walking challenge (which I plan to continue into 2019) and a few other healthy habits, but this year I also want to focus more on sustainable living and wasting less.

When I’m not conscious of it, it’s easy to be wasteful. It’s also easy to fall down the rabbit hole of sustainable living which can be really overwhelming. I’m so inspired by the people who live uber eco-friendly lives — they don’t create any trash, they use reusable sandwich bags (love my Stasher bags, but I buy regular plastic baggies too) and they don’t use paper towels. It’s inspiring, but if I’m being realistic, it’s not something I can commit to 100% right now. I want to take it one step at a time and be more mindful little by little so eventually maybe I can be that person that doesn’t use paper towels. My mother-in-law has already moved in this direction and I’m hoping she can teach me a thing or two.

My starting point? Food.

Healthy, broccoli noodle stir fry in a skillet with broccoli, carrots, peppers and teriyaki shrimp.

Is it not the worst feeling when you have to throw out unused ingredients or uneaten leftovers? Something inside me cries every time I waste food. So in 2019 I’m committing to wasting less food. One way I’m doing this: meal planning, meal prepping and more root to stem cooking! The whole idea behind root to stem cooking is wasting less and finding uses for the whole vegetable — everything from broccoli stems, kale and collard green stems, beets greens and carrot tops!

Making broccoli noodles from broccoli stems using a spiralizer.

Turn Broccoli Stems Into Noodles

Today we’re focusing on broccoli stems and how you can turn them into noodles using a spiralizer. Next time you buy broccoli and chop off the florets, promise me you will save the stems. This recipe is a great starting point.

Healthy, broccoli noodle stir-fry with broccoli, carrots, peppers and teriyaki shrimp.

For this stir-fry, the broccoli stems are turned into noodles using a spirlaizer and they make a great base for the recipe. The remaining ingredients are really simple — just peppers, garlic, ginger and teriyaki sauce. You can make your own using my easy teriyaki recipe or use store-bought teriyaki. For store-bought I always buy the San-J gluten-free teriyaki.

I love that you use the entire head of broccoli and that the noodles cook up in a flash (way quicker than rice!) and instantly make a veggie-packed, low calorie meal. Overall, this is an awesome healthy stir-fry recipe to kick off the New Year. I know it’s going to be in the regular rotation in our home and I hope you’ll feel the same way after trying it.

Healthy, broccoli noodle stir fry in a skillet with broccoli, carrots, peppers and teriyaki shrimp.

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Broccoli Noodle Stir-Fry

5 from 1 vote
This broccoli noodle stir-fry uses the entire head of broccoli – stems and florets! Just spiralize the stalks to create broccoli noodles and use them as a base for this low-calorie  meal.
Healthy, broccoli noodle stir fry in a skillet with broccoli, carrots, peppers and teriyaki shrimp.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 2

Ingredients

  • 1 lb raw shrimp, peeled and deveined
  • 2 teaspoons avocado, coconut or olive oil
  • 2 medium stalks of broccoli, look for thick, large stalks
  • 1 cup chopped bell pepper
  • 1 clove garlic, minced
  • 2 teaspoons minced fresh ginger
  • 4-5 Tablespoons teriyaki sauce, store-bought or use the recipe below
  • Optional: sriracha, for topping

Teriyaki Sauce

  • 1 Tablespoon olive oil
  • 1 ⁄4 cup low-sodium tamari, or soy sauce
  • 1 ⁄2 Tablespoon maple syrup
  • 2 cloves garlic, minced
  • 1 teaspoon fresh ginger, grated or minced

Instructions
 

  • Make teriyaki sauce: whisk together all ingredients in a small bowl. Measure out 4-5 tablespoons, set aside.
  • Make broccoli stem noodles: chop florets from the stems leaving as much stalk as possible. Place stalk/stem(s) on spiralizer and spiralize into noodles. Set aside.
  • Add shrimp to large skillet or wok over medium-high heat. Sauté shrimp for 4-5 minutes or until pink and no longer translucent. Transfer to a plate and set aside.
  • Discard any leftover liquid in the skillet. Add 2 teaspoons oil to skillet over medium-high heat. Add bell pepper, garlic, ginger and broccoli noodles to the skillet. Sauté for 5-6 minutes. Season with salt and pepper while cooking. Add broccoli florets to the pan and cook for another 4-5 minutes, until broccoli starts to soften and turns bright green.
  • Add shrimp back into the pan, along with the teriyaki sauce and toss to coat. Top with sriracha before serving, if using.

Nutrition

Serving: 1/2 of recipe Calories: 335kcal Carbohydrates: 37g Protein: 41g Fat: 4g Saturated Fat: 1g Cholesterol: 330mg Fiber: 11g Sugar: 14g
Course: Lunch/Dinner
Cuisine: Asian
Keyword: broccoli noodle stir-fry

DID YOU MAKE THIS RECIPE?

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Recipe Rating




    6 comments
    1. Alan
      October 10, 2020 AT 10:33 pm

      It looks so beautiful and delicious

    2. Becca Launder
      April 29, 2020 AT 12:06 pm

      Hi Brittany,
      Just wondering why you say to measure out 4-5 tablespoons of the teriyaki sauce and set aside? What is this used for? Does the recipe not use all the teriyaki sauce?

      1. Brittany Mullins
        April 30, 2020 AT 12:44 am

        Hey Becca – If you’re using store-bought sauce you can measure out 4-5 tablespoons and I just note that if you make the homemade sauce to measure out 4-5 tablespoons as well because the homemade version makes more than that. You can always use more teriyaki sauce if you prefer of course. 🙂

    3. Natasha
      February 25, 2020 AT 5:57 pm

      Hi. I’m a type 2 diabetic. And curious to know how is this low carb, with it being 37g of carb, per serving? No way this is good. How could I possibly lower the carbs?

    4. Carol
      March 4, 2019 AT 8:20 pm

      This sounds sooo yummy!! Thank you for sharing such healthy recipes!! Glad I found you!! Many times I have been disappointed by a supposedly healthy recipe, only to find out after reading the ingredient list, that the recipe calls for ingredients that are loaded with chemicals &/ or preservatives!! I do need to watch my sodium… so, I really appreciate when that’s included in nutritional info!!

    5. Tanner Michael
      January 28, 2019 AT 10:42 am

      5 stars
      Broccoli Noodle has always been one of my all-time favorites. Thanks for sharing. I’m also in the habit of wasting food which I plan to stop in 2019.

Parchment paper lined with protein balls.

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