Stir Fry With Broccoli Brown Rice Recipes

STIR-FRY WITH BROCCOLI & BROWN RICE

Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner

Provided by Sara Buenfeld

Categories Dinner, Main course, Supper

Time 30m

Number Of Ingredients 11

Stir-fry with broccoli & brown rice image

Steps:

In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Nutrition Facts : Calories 436 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 58 grams carbohydrates, Sugar 16 grams sugar, Fiber 6 grams fiber, Protein 24 grams protein, Sodium 2 milligram of sodium

Ingredients

200g trimmed broccoli florets (about 6) halved
0.5 x 300g pack Quorn chicken-style pieces (or similar vegetarian product), diced
15g ginger , cut into shreds
2 garlic cloves , cut into shreds
1 red onion , sliced
1 roasted red pepper , from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

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

Simple Broccoli Stir-fry image

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.

Ingredients

1 large bunch broccoli (about1 1/2 pounds)
2 tablespoons soy sauce
1 tablespoon cornstarch
1 teaspoon sugar
2 tablespoons plus 1 teaspoon vegetable or peanut oil
1 scallion, chopped
2 to 3 cloves garlic, chopped (about 2 teaspoons)
1-inch piece ginger, peeled and chopped (about 2 teaspoons)
Pinch to 1/4 teaspoon crushed red pepper flakes
1/4 teaspoon toasted sesame oil
Cooked white or brown rice, for serving

STIR-FRIED CHICKEN WITH BROCCOLI & BROWN RICE

Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner

Provided by Sara Buenfeld

Categories Dinner, Main course, Supper

Time 30m

Number Of Ingredients 11

Stir-fried chicken with broccoli & brown rice image

Steps:

Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Nutrition Facts : Calories 448 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 15 grams sugar, Fiber 6 grams fiber, Protein 33 grams protein, Sodium 1.4 milligram of sodium

Ingredients

200g trimmed broccoli florets (about 6), halved
1 chicken breast (approx 180g), diced
15g ginger, cut into shreds
2 garlic cloves, cut into shreds
1 red onion, sliced
1 roasted red pepper, from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

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Stir Fry With Broccoli Brown Rice Recipes

STIR-FRY WITH BROCCOLI & BROWN RICE

Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner

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