Garlic Cauliflower and Broccoli

Supermarkets sell cauliflower and broccoli together for good reason. They are a wonderful combination....especially stir-fried with fresh garlic and a little soy sauce. I use a whole 350g pack for one portion and it is a delicious, filling meal.(It's enough for 2-3 as a side dish). The magic of this dish is that it is really quick to prepare AND costs me zero propoints! (Around 100kcal).


Start by spraying some Frylight Sunflower oil into a frying pan or wok.

Add 1-2 cloves chopped fresh garlic and the cauliflower-roughly sliced.

Stir-fry for 2-3 minutes.

I always give the cauliflower a head start as it takes slightly longer to cook than the broccoli.

Add a sprinkle of Chinese five spice, a sprinkle of asafoetida if you have it, or some black pepper.

Fry for a minute then add a tablespoon low-salt Soy sauce.

Add the broccoli roughly sliced but chunky.

Fry for a minute or two - you want the cauliflower to start turning brown-this gives it a nutty flavour.


Once the soy sauce is absorbed, add about 1cm water to the pan. This redistributes the soy flavours and makes a delicious liquid to steam the vegetables in.

Let it cook for about 5 minutes on a high heat or until the liquid evaporates.

Stir occasionally.

Cook for an extra few seconds until the cauliflower just starts to 'catch' in places.

The cauliflower takes on a caramelized, garlicky soy flavour and the broccoli is steamed, fresh and green.