Garlic and Chili Stir-Fried Broccoli for Sinus Support

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A quick stir-fry of crisp broccoli with garlic and chili that may help relieve sinus congestion during colds. This asian-inspired stir fry (vegetarian) ready in about 15 minutes pairs broccoli florets, thinly sliced garlic cloves, red chili flakes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 90 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 5 min Cook: 10 min Serves 3 Asian cuisine 90 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 2 tbsp vegetable oil in a large wok or skillet over medium-high heat until shimmering. Add 5 thinly sliced garlic cloves and 1/2 tsp red chili flakes, stir-frying for 30 seconds until fragrant but not burned.
  2. Step 2: Add 4 cups broccoli florets to the wok and stir-fry for 4-5 minutes until bright green and tender-crisp, stirring constantly.
  3. Step 3: Pour in 1 tbsp soy sauce and sprinkle 1/2 tsp salt, tossing to coat the broccoli evenly. Cook for an additional 1 minute.
  4. Step 4: Remove from heat and drizzle 1 tsp sesame oil over the broccoli, tossing gently. Serve immediately as a side dish.

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Frequently asked questions

How long does Garlic and Chili Stir-Fried Broccoli for Sinus Support take to make?

Total time is about 15 minutes (5 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Garlic and Chili Stir-Fried Broccoli for Sinus Support?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep broccoli florets from drying out.

Can I substitute ingredients in Garlic and Chili Stir-Fried Broccoli for Sinus Support?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Garlic and Chili Stir-Fried Broccoli for Sinus Support for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Garlic and Chili Stir-Fried Broccoli for Sinus Support vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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