BROCCOLI STIR FRY
Simple & healthy broccoli stir fry recipe made in Indian style with basic ingredients. Serve it with rice, roti or as a side in any meal.
Provided by Swasthi
Categories Main
Time 25m
Number Of Ingredients 14
Steps:
- Cut the broccoli florets to the sizes you prefer. Add them to warm water and leaves for 2 to 3 mins. Drain and set aside.
- Wash, peel and wash potatoes. Chop them to half inch pieces and keep them immersed in a bowl of water until used.
- Chop garlic and green chilies. Set aside.
- Heat oil in a pan. Add cumin. When they begin to crackle add chopped garlic and chillies
- Saute just for 30 seconds to 1 min. Do not brown or fry further otherwise they will be burnt later.
- Drain water from the potatoes and add them to the pan. Stir fry for a minute and cook covered on a medium heat until done al dente.
- Check if they are al dente, just cooked and not too soft.
- Add turmeric, chili, garam masala, coriander powder and cumin powder.
- Mix and saute just for 30 seconds. Sprinkle 2 to 3 tbsp water.
- Add the broccoli florets and stir fry for 1 minute.
- Next 1 tsp oil and sprinkle salt as desired. Toss and fry until the broccoli is done to your liking. Avoid over cooking, remove from the pan when it is tender. Broccoli takes only 3 to 5 mins to cook.
- Remove potato broccoli stir fry to a serving bowl. Sprinkle some sesame seeds and lemon juice. Serve with rice, roti or as a side.
Nutrition Facts : Calories 112 kcal, Carbohydrate 9 g, Protein 2 g, Fat 8 g, Sodium 107 mg, Fiber 2 g, Sugar 2 g, ServingSize 1 serving
CHICKEN, BROCCOLI AND PINEAPPLE STIR-FRY
Chicken, Broccoli and Pineapple Stir-Fry
Provided by Minute® Rice
Yield 4-6
Number Of Ingredients 12
Steps:
- Add more whole grains to your meal with this Chicken, Broccoli and Pineapple Stir-Fry served over a plate of fluffy brown rice. Step 1
- Prepare rice according to package directions. Step 2
- Heat oil in a large skillet or wok over medium-high heat. Add chicken; stir-fry for 5-7 minutes, or until no longer pink and starting to brown. Step 3
- Add broccoli, onion, garlic and ginger to skillet; stir-fry for an additional 3-5 minutes. Step 4
- Combine reserved pineapple juice, soy sauce, stir-fry sauce and cornstarch in a small bowl; Add to skillet. Bring to a boil, stirring constantly. Step 5
- Add pineapple chunks to skillet. Step 6
- Reduce heat to low and simmer for 2-3 minutes, until sauce has thickened. Step 7
- Serve stir-fry over rice. Recipe Tips Garnish dish with sliced green onion, if desired. If using fresh pineapple, substitute the pineapple juice with water or canned pineapple juice.
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.
SAUTEED BROCCOLI STIR FRY RECIPE WITH GARLIC
The BEST method for how to make sauteed broccoli with garlic - less than 15 minutes! Pan fried broccoli stir fry needs just 3 ingredients and makes the perfect side dish.
Provided by Maya Krampf
Categories Side Dish
Time 12m
Number Of Ingredients 6
Steps:
- Heat the olive oil in a large saute pan or skillet over medium heat. Add the minced garlic and saute until fragrant, about 30 seconds.
- Add the broccoli florets. Season with sea salt and black pepper. Increase heat to medium high. Stir fry for 3-4 minutes, until the broccoli starts to turn bright green and brown a bit.
- Add the water. Cover with a lid and cook for 3 to 5 minutes, until broccoli is crisp-tender. (There will be steam under the lid.) Remove the lid and if there is any water remaining, stir fry for another minute until it evaporates. Adjust salt and pepper to taste if needed.
Nutrition Facts : Calories 148 kcal, Carbohydrate 6 g, Protein 2 g, Fat 14 g, SaturatedFat 2 g, Sodium 147 mg, Fiber 2 g, Sugar 1 g, ServingSize 1 serving
QUICK CHICKEN & BROCCOLI STIR-FRY
This Asian chicken and broccoli stir-fry is a household best bet. The spicy sauce works with chicken, seafood, pork or beef. Add whatever veggies you have on hand. -Kristin Rimkus, Snohomish, Washington
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a small bowl, mix the first six ingredients and 1/4 cup chicken broth until smooth. Cook rice according to package directions., Meanwhile, in a large skillet, heat oil over medium-high heat. Add broccoli; stir-fry 2 minutes. Add remaining broth; cook 1-2 minutes or until broccoli is crisp-tender. Stir sauce mixture and add to pan. Bring to a boil; cook and stir 1-2 minutes or until sauce is thickened., Stir in chicken and green onions; heat through. Serve with rice.
Nutrition Facts : Calories 387 calories, Fat 9g fat (2g saturated fat), Cholesterol 62mg cholesterol, Sodium 765mg sodium, Carbohydrate 45g carbohydrate (6g sugars, Fiber 4g fiber), Protein 28g protein. Diabetic Exchanges
BROCCOLI AND RICE STIR FRY
A quick and tasty side dish, or can be served as a meal. You can modify this recipe to include any veggies you choose.
Provided by HERCATE
Categories Side Dish Vegetables Broccoli
Time 30m
Yield 8
Number Of Ingredients 8
Steps:
- In a saucepan, bring 3 cups water to a boil. Stir in rice. Reduce heat, cover, and simmer for 20 minutes.
- Heat oil in a large skillet over medium heat. Saute broccoli until tender crisp, and add scallions. Remove from skillet. Scramble eggs; return broccoli mixture to pan. Stir in cooked rice, soy sauce, salt and pepper.
Nutrition Facts : Calories 187 calories, Carbohydrate 32.9 g, Cholesterol 46.5 mg, Fat 3.4 g, Fiber 2.3 g, Protein 6.3 g, SaturatedFat 0.8 g, Sodium 403.9 mg, Sugar 1.1 g
BROCCOLI & RICE STIR FRY
Easy and quick for a weeknight dinner, especially if you have cooked rice on hand. Using fresh garlic and ginger (rather than powdered) doesn't take too much extra prep time, and gives this recipe a much more complex flavor.
Provided by what-a-kerfuffle
Categories Rice
Time 20m
Yield 3 , 3 serving(s)
Number Of Ingredients 8
Steps:
- Place broccoli in a microwave-safe bowl with 1/2 c water. Cover loosely and microwave 7-10 minutes or until mostly cooked.
- In large skillet or wok, heat both oils. Add garlic, ginger, and red pepper; cook about 1 minute, or until fragrant. Do not allow garlic to brown.
- Stir in cooked broccoli and stirfry until cooked to desired doneness. Stir in cooked rice and stir fry sauce. Stir until heated through.
BROCCOLI AND CHICKEN STIR-FRIED RICE
This is adapted from Cooking Light, July 2007. I really think it is one of my favorite stir-fry recipes out there, It is also very flexible...I'm sure you could sub in other veggies for some of the broccoli, like water chestnuts or carrots or mushrooms. Let your imagination run wild :). The original recipe calls for 2 T reduced-sodium soy sauce plus 1/4 t table salt stirred in at the end, but I think it is salty enough as written here.
Provided by smellyvegetarian
Categories Chicken
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Heat oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; sauté for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.
- Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.
- Combine remaining 1/4 cup broth, soy sauce, oyster sauce, vinegar, and cornstarch; add to pan. Bring to a boil; cook 1 minute.
BEEF AND BROCCOLI STIR FRY WITH WHOLE GRAIN BROWN RICE
It's not beef and broccoli without rice. Begin with Uncle Ben's® Whole Grain Brown Rice, then add minced garlic, soy sauce, and stir-fry things up for an unforgettable dish.
Provided by Uncle Ben's
Categories Trusted Brands: Recipes and Tips UNCLE BEN'S®
Time 35m
Yield 4
Number Of Ingredients 7
Steps:
- In a large skillet, spray with non-stick spray and saute the beef until browned.
- Add the garlic, green onion, broccoli and soy sauce; saute for 1 minute.
- Add the rice and water (according to package directions), bring to a simmer, cover and cook for 10 minutes.
Nutrition Facts : Calories 141 calories, Carbohydrate 14.3 g, Cholesterol 24.5 mg, Fat 3.9 g, Fiber 2.2 g, Protein 13 g, SaturatedFat 1.3 g, Sodium 489.2 mg, Sugar 1.3 g
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
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
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