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.
VIBRANT BROCCOLI STIR-FRY
A bitter sour Indian delicacy eaten pan India. Commonly known as bitter melon, bottle gourd or bottle squash, karela is an acquired taste. Karela has blood sugar reducing properties, protects the body from carcinogens, and keeps the liver healthy.
Provided by freedomhealthyoil.in
Categories < 60 Mins
Time 35m
Yield 3 serving(s)
Number Of Ingredients 11
Steps:
- Prepare the Broccoli. Trim the florets of the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks. Slice 1/4 inch thick diagonally. 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 Freedom refined sunflower oil, and swirl to coat the wok.
- When the oil begins to smoke, add the broccoli florets and stems and cook, stirring constantly, until edges are browned 9may take about 2 minutes).
- Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, 9about 2 minutes ).
- Push the broccoli to the edges of the pan, forming a well in the center. Add the remaining 1 teaspoon vegetable oil, the scallions, garlic, ginger and pepper flakes, and stir until aromatic for 30 to 45 seconds.
- Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated for about 30 seconds.
- Remove from the heat, add the oil and stir to coat.
Nutrition Facts : Calories 99.6, Fat 1.2, SaturatedFat 0.1, Sodium 738.6, Carbohydrate 19, Fiber 5.6, Sugar 5.2, Protein 7.2
BEEF AND BROCCOLI STIR-FRY RECIPE BY TASTY
It's your favorite take-out dish, but made exactly to your liking. And just like the classic Chinese-American dish, this recipe works great as leftovers when reheated in a microwave or over the stove. If you want to freshen it up, just chop up and throw in whatever vegetables you have in the fridge, like onions, bell peppers, or even water chestnuts.
Provided by Joey Firoben
Categories Dinner
Time 15m
Yield 4 servings
Number Of Ingredients 11
Steps:
- In a medium bowl, mix together the sirloin steak, soy sauce, cornstarch, brown sugar, and ginger until the meat is evenly covered in the marinade.
- Set aside to marinate for 20 minutes.
- Heat the oil in a large skillet or wok over medium-high heat. Dump in the meat and marinade and sear each side until golden brown.
- Transfer the meat to a clean bowl and set aside.
- Place the broccoli into the hot skillet and sauté until the broccoli has just started to brown, about 1 minute.
- Pour the water into the skillet and immediately cover with a lid. Let it steam for 2 minutes, until the broccoli has softened.
- Remove the lid and toss in the garlic, red pepper flakes, and sesame oil. Sauté until the garlic becomes fragrant, about 30 seconds.
- Add the steak back into the pan and stir to combine.
- Remove from heat and serve on a bed of brown rice.
- Enjoy!
Nutrition Facts : Calories 311 calories, Carbohydrate 9 grams, Fat 19 grams, Fiber 2 grams, Protein 25 grams, Sugar 3 grams
BEEF BROCCOLI STIR-FRY
My family often requests this tasty beef and broccoli stir fry. It's great because it combines tender beef and nutritious vegetables in one dish. We enjoy this broccoli beef recipe year-round but especially in summer, when I grow my own broccoli and onions. Plus, it doesn't heat up the kitchen. -Ruth Stahl, Shepherd, Montana
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Mix garlic powder and 2 tablespoons each cornstarch and water; toss with beef. In a small bowl, mix soy sauce, brown sugar, ginger and the remaining cornstarch and water until smooth., In a large skillet, heat 1 tablespoon oil over medium-high heat; stir-fry beef until browned, 2-3 minutes. Remove from pan., In same pan, stir-fry broccoli and onion in remaining oil over medium-high heat until crisp-tender, 4-5 minutes. Stir soy sauce mixture; add to pan. Cook and stir until thickened, 1-2 minutes. Return beef to pan; heat through. Serve with rice.
Nutrition Facts : Calories 291 calories, Fat 11g fat (2g saturated fat), Cholesterol 63mg cholesterol, Sodium 974mg sodium, Carbohydrate 18g carbohydrate (9g sugars, Fiber 2g fiber), Protein 30g protein.
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CHINESE BROCCOLI STIR-FRY (GAI LAN) - THE WOKS OF LIFE
From thewoksoflife.com
5/5 (9)Total Time 40 minsCategory VegetablesCalories 114 per serving
- First, prepare the Chinese broccoli. Wash them thoroughly in a big bowl of water, agitating the water and rubbing the leaves to loosen any dirt. Then allow them to soak for about 5-10 minutes to allow the dirt/sand to settle at the bottom of the bowl. Repeat twice, for a total of three washings.
- Trim away any tough ends. Larger, thicker gai lan stems can get tough at the bottom of the stalk, so trim a ¼-inch off the ends, and use a paring knife or peeler to remove the outer layer of the bottom stem (which can be too fibrous to eat), similar to what you would do with asparagus. Then slice on a diagonal into 2 to 2 ½ inch pieces.
- If desired, mix the salt, sugar, white pepper, and msg (if using), so you can add them to the vegetables all at once. When you’re stir-frying, you want everything close at hand so you can focus on building wok hei.
- Heat your wok over medium-high until it’s just smoking. Spread the oil around the perimeter of the wok. Add the ginger slices, and cook for 10-15 seconds, or until they’re fragrant and just starting to caramelize (this will happen very quickly if your heat is high enough).
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