Broccoli And Cauliflower Stir Fry Recipes

BROCCOLI AND CAULIFLOWER STIR FRY

Steps:

• Cut broccoli and cauliflower into smaller pieces.
• Heat water in a large wok to boiling and add broccoli and cauliflower.
• Let sit for 2-3 minutes, then remove from wok, drain and rinse with cold water.
• In same wok, heat 1-2 T oil on high. Add ginger, garlic, carrot, and green onion. Cook until garlic starts to turn brown. Be careful not to overcook!
• Add broccoli and cauliflower and stir.
• Add sauce, stir, and let simmer for several minutes.
• Serve immediately!

EMERIL'S BROCCOLI AND CAULIFLOWER STIR-FRY

Steps:

• Cook rice according to package instructions. Meanwhile, in a wok or large skillet, heat oil over high. Add garlic and cook until fragrant, 10 seconds. Add broccoli, cauliflower, bell pepper, and pinch of red pepper flakes and cook, stirring, about 4 minutes. Add broth and stir to combine. Cook, stirring constantly, until vegetables are crisp-tender, about 3 minutes. Add oyster sauce and cook, stirring to combine, 1 minute. Spoon over rice and serve immediately.

GARLICKY SAUTEED BROCCOLI AND CAULIFLOWER

Steps:

• Heat the butter and 2 tablespoons of the oil in a large skillet over medium-high heat.
• Add the broccoli and cauliflower in a single layer, sprinkle with 1/2 teaspoon salt and cook, undisturbed, until the undersides are browned in spots, 3 to 4 minutes. Continue to cook, stirring every 1 to 2 minutes, until browned all over and crispy and tender, about 5 minutes more.
• Reduce the heat to medium and push the vegetables to one side of the skillet. Add the garlic and remaining 1 tablespoon oil to the empty side and cook, stirring, about 30 seconds. Mix the garlic into the vegetables and add a large splash (about 3 tablespoons) of water. Squeeze in half a lemon, if using. Cook, stirring, until the juices have evaporated.

STIR-FRIED CHICKEN WITH BROCCOLI OR CAULIFLOWER

Steps:

• Add the rice to a small saucepan and rinse until the water is no longer cloudy. Add enough water to cover the rice by 1 inch and add a pinch of salt. Bring to a boil over high heat, then simmer until "craters" form in the rice, about 10 minutes. Lower the heat all the way and cover until ready to serve.
• Bring a large pot of water to a boil, salt it and cook the broccoli until it just loses its rawness, 8 to 10 minutes. Drain, then run under cold water to stop the cooking. Chop into bite-size pieces.
• Put a large skillet over high heat. Add 2 tablespoons oil, swirl it around and immediately add the onions, ginger and garlic and cook until the onion begins to brown and the garlic is fragrant, about 5 minutes. Remove the onion mixture to a plate. Add 1 tablespoon oil to the pan, then add the broccoli in an even layer and cook until it begins to brown, tossing occasionally, 3 to 5 minutes. Remove the broccoli to the plate with the onion mixture.
• Add the remaining 1 tablespoon oil to the pan, then add the chicken. Raise the heat to high, stir the chicken once, and let it sit for 1 minute before stirring again. Continue cooking, stirring occasionally, until the chicken has lost its pink color, 3 to 5 minutes.
• Return the vegetables to the pan and toss once or twice. Add the soy sauce and scallions and toss again. Sprinkle with salt and pepper, then add the stock and cook, stirring and scraping the bottom of the pan, until the liquid is reduced slightly and you've scraped up all the bits of chicken, about 30 seconds. Garnish with more scallions and serve over the rice.

CHICKEN AND CAULIFLOWER STIR-FRY

Steps:

• Stir 1/4 cup water, soy sauce, 2 tablespoons canola oil, cornstarch, sesame oil, 1 1/2 teaspoons sugar, 3/4 teaspoon salt, and garlic powder together in a large glass bowl until smooth. Stir chicken into the marinade to coat. Cover the bowl with plastic wrap and marinate chicken in the refrigerator for at least 30 minutes to overnight.
• Bring a large pot of lightly salted water to a boil. Cook cauliflower florets in boiling water until just barely tender, 3 to 5 minutes. Drain cauliflower and immediately immerse in an ice water bath for several minutes until cold to stop the cooking process; drain.
• Heat canola oil in a large wok or skillet over high heat until nearly smoking. Add garlic to the hot oil; sprinkle salt over the garlic. Cook garlic in hot oil, using a spoon to keep garlic pressed into the oil, until the cloves are dark brown, 2 to 3 minutes. Remove and discard garlic cloves.
• Drain chicken and discard marinade. Stir chicken into the hot oil and let it cook undisturbed until browned, 3 to 5 minutes. Stir chicken. Pour 1/2 cup water over the chicken. Scrape bottom of wok with the flat edge of a wooden spoon to scrape any browned bits from the bottom of the wok into the liquid.
• Pour cream of mushroom soup and remaining 1/2 cup water over the chicken; stir. Add oyster sauce, 3/4 teaspoon sugar, and 3/4 teaspoon salt to the chicken mixture. Stir cauliflower with the chicken and coat completely in sauce; cook and stir until the cauliflower is tender and the chicken is no longer pink in the center, 5 to 7 minutes.

SAUTEED BROCCOLI, CAULIFLOWER AND MUSHROOMS

Steps:

• Mix cut-up broccoli and cauliflower, sliced mushrooms and minced garlic. Season with salt and pepper to taste. Cover and let stand an hour, if possible.
• Heat oil in a large saute or fry pan until very hot.
• Add vegetables all at once, spreading in an even layer. Do not stir until bottom of layer begins to brown.
• Flip and stir to get unbrowned pieces to bottom. Let cook until beginning to brown.
• The trick here is to keep heat high and brown pieces without overcooking or burning them. If pieces are browned, but not soft enough for your taste, turn off heat and cover pan for a few minutes.

BROCCOLI CAULIFLOWER COMBO

Steps:

• In a large cast-iron or other heavy skillet, combine all ingredients. Cover and cook over medium heat until vegetables are crisp-tender, 6-8 minutes, stirring occasionally.,