GINGER BROCCOLI STIR-FRY
Are you looking for an appetizing way to enhance a nutritious vegetable? Try this eye-catching stir-fry. The broccoli keeps its bright color and crispness, while ginger and soy sauce help to spice it up nicely. -Marie Rossey, Creston, Ohio
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Place the broccoli and water in a 1-1/2-qt. microwave-safe dish. Cover and microwave on high for 2 minutes; drain. In a nonstick skillet or wok, stir-fry broccoli in oil for 6-7 minutes. Add the garlic, soy sauce and ginger; stir-fry 1-2 minutes longer or until broccoli is crisp-tender.
Nutrition Facts : Calories 41 calories, Fat 3g fat (0 saturated fat), Cholesterol 0 cholesterol, Sodium 70mg sodium, Carbohydrate 4g carbohydrate (0 sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges
SIMPLE BROCCOLI STIR-FRY
Stir-frying has stood the test of time. It's a wonderful way to cook small pieces of vegetables and meat quickly, without a lot of fat. Prepping your ingredients ahead of time and having them near your stovetop is the key to success. This recipe can be made in a large nonstick skillet, but consider purchasing a wok: Carbon steel and cast-iron take on high heat well, and the concave shape makes stir-frying foods easy and fast.
Provided by Food Network Kitchen
Time 10m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Trim the florets off the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks with a vegetable peeler to remove the tough outer skin, and slice 1/4 inch thick on the diagonal. Set aside.
- Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
- Heat a large wok over high heat. Add 2 tablespoons of the vegetable oil, and swirl to coat the wok. Once the oil begins to smoke, add the broccoli florets and stems. Cook, stirring constantly, until browned around the edges, about 2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2 minutes more. Push the broccoli to the edges of the pan, forming an empty well in the center. Add the remaining 1 teaspoon vegetable oil, then the scallions, garlic, ginger and pepper flakes, and stir until aromatic, 30 to 45 seconds. Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated, about 30 seconds. Remove from the heat, add the sesame oil and stir to coat. Serve with rice.
- Copyright 2014 Food Network, LLC. All rights reserved.
GINGERY BROCCOLI-FRY WITH CASHEWS
Try our gingery broccoli-fry for a healthy veggie dinner. It's a bit like fried rice but with antioxidant-rich broccoli instead
Provided by Sara Buenfeld
Categories Dinner
Time 25m
Number Of Ingredients 13
Steps:
- Blitz the broccoli stalks in a food processor until finely chopped. Add the florets and pulse again to achieve a rice-like texture.
- Lightly toast the cashews in a wok or frying pan, then tip onto a plate and set aside. Heat the oil in a pan over a high heat and add the ginger, onion, pepper, carrot, garlic and chilli. Stir-fry for 2-3 mins until starting to brown, then put a lid on and cook for another 2 mins.
- Add the broccoli and 3 tbsp water and stir-fry for 3 mins until all the veg is tender. Pour in the tamari, lime juice and zest and coriander, stir well, then pour in the eggs and stir-fry very briefly to just set. Serve with the cashews, extra coriander and extra sliced chilli scattered over, if you like.
Nutrition Facts : Calories 388 calories, Fat 21 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 15 grams sugar, Fiber 13 grams fiber, Protein 20 grams protein, Sodium 1 milligram of sodium
ORANGE BROCCOLI
Adding orange juice to this Oriental version of stir-fried broccoli gives it a whole new dimension! This recipe comes from Lean and Luscious and Meatless.
Provided by Whisper
Categories Vegetable
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a small bowl, combine orange juice, soy sauce, ginger, garlic powder, honey, and cornstarch.
- Mix until corn starch is dissolved.
- Set aside.
- Heat oil in a large nonstick skillet over medium heat.
- Add broccoli.
- Cook, stirring frequently, until broccoli is bright green, about 2 minutes.
- Stir orange juice mixture and pour over broccoli.
- Cook, stirring, for a few minutes, until broccoli is evenly coated and sauce is thick and clear.
STIR-FRIED GINGER BROCCOLI BEEF
Tender beef slices and crunchy Chinese broccoli or kale are stir-fried in a savory ginger sauce. Easy to make, pretty healthy, and everybody loves it!
Provided by Xiao Yangju
Categories World Cuisine Recipes Asian
Time 55m
Yield 3
Number Of Ingredients 9
Steps:
- Toss beef strips with 1 teaspoon chicken bouillon granules and 3/4 teaspoon sugar in a bowl. Marinate in the refrigerator, 20 minutes to 1 hour.
- Combine remaining 1/4 teaspoon chicken bouillon granules, 1/4 teaspoon sugar, and ginger juice in a bowl.
- Mix 2 tablespoons water with cornstarch in a small bowl. Add to bowl with ginger juice mixture; stir.
- Heat 1 tablespoon oil in a wok over medium-high heat; cook and stir ginger until fragrant, about 30 seconds. Add broccoli; cook and stir for 2 minutes. Add remaining 1 tablespoon water, cover, and cook until broccoli is cooked but still crunchy, about 1 minute. Transfer to a dish.
- Heat remaining 1 tablespoon oil in the wok. Add beef; cook and stir to medium well doneness, about 4 minutes. Add ginger juice mixture and broccoli. Cook and stir until heated through, about 2 minutes.
Nutrition Facts : Calories 234.4 calories, Carbohydrate 14.6 g, Cholesterol 28.6 mg, Fat 13.8 g, Fiber 3.3 g, Protein 14.8 g, SaturatedFat 2.9 g, Sodium 273.5 mg, Sugar 1.7 g
ORANGE BEEF AND BROCCOLI STIR-FRY
I found this recipe in The Jamestown Sun. We all love it! We'll sometimes substitute venison for beef. Either way, it's a family favorite!
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- Toss meat with soy sauce, ginger and orange zest; set aside for 10 minutes. , Heat oil in a wok or large skillet on high. Stir-fry mixture just until meat is no longer pink; remove. Add broccoli, pepper, picante sauce and sugar to skillet. Cover; reduce heat to simmer. Cook until vegetables are crisp-tender, about 3 minutes. , Combine cornstarch and orange juice until smooth; add to skillet along with meat and onions. Cook and stir 1 minute or until sauce is thickened. Sprinkle with almonds if desired. Serve with rice.
Nutrition Facts : Calories 230 calories, Fat 8g fat (2g saturated fat), Cholesterol 46mg cholesterol, Sodium 663mg sodium, Carbohydrate 11g carbohydrate (5g sugars, Fiber 2g fiber), Protein 27g protein. Diabetic Exchanges
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