Tag Archives: broccoli

Stir-Fried Broccoli and Carrots

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stir fry broccoli and carrots

Ingredients:

1/3 c orange juice
1 T reduced-sodium soy sauce
1 t cornstarch
Nonstick olive oil cooking spray
1 teaspoon grated or finely minced ginger
1 c thinly sliced or diced raw carrots (can use thicker sliced if you want them extra crunchy, or you can partially cook them first)
2 c raw broccoli
Brown rice (optional)

Directions:

Sauce:

In mixing bowl, stir together the orange juice, soy sauce, and cornstarch until cornstarch is dissolved.
Set aside.

Stir-Fry:

Coat a wok or large skillet with cooking spray set on medium heat.
Add the ginger and toss for 15-20 seconds, stirring constantly.
Add the carrots and stir-fry for about 2 minutes
Add the broccoli stir-fry about 5 minutes or until the vegetables are crisp-tender.

Stir the sauce and add to the center of the wok.
Cook and stir until thickened and bubbly.
Cook and stir constantly for 1 minute more to ensure all veggies evenly heated.

Serve immediately plain or over brown rice.

Broccoli with Parmesan and Pine Nuts

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broccoli with parmesan and pine nuts

Ingredients:

2 lbs broccoli, tough ends trimmed, stems peeled
3 T olive oil
2 cloves garlic, minced
1/4 cup chicken broth
1/2 t salt
1/4 cup pine nuts, toasted
Shredded or Grated Parmesan cheese for garnish

Directions:

Cut broccoli stems into coins; cut heads into flowerets.
Heat oil in a large skillet over medium-high heat.
Add garlic; cook, stirring constantly, 45 seconds.
Add broccoli; cook, stirring constantly, until broccoli is bright green, 2 to 3 minutes.
Add broth; cover and cook until broccoli is crisp-tender, about 3 minutes.
Sprinkle with salt and toss.

If serving warm, add pine nuts; toss and serve.

If serving cold, cool slightly, place in a tightly sealed container and refrigerate.

Just before serving, add pine nuts and toss.

Garnish with Parmesan cheese.

Asian Style Vegetables

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asian vegetables

Ingredients:
Vegetable oil cooking spray
2 teaspoons fresh ginger root
1 clove garlic
1-1/2 cups small broccoli
2 medium carrots
1 small onion
3/4 cup low-salt chicken broth
1 tablespoon cornstarch
1 tablespoon cold water
1 (8 ounce) can sliced water chestnuts, rinsed and drained
1 cup sliced mushrooms
1 tablespoon oyster sauce

Directions:

Spray a work or a 12-inch skillet with cooking spray and heat over medium heat.
Add ginger and garlic, and stir-fry about 1 minute or until lightly browned.
Add broccoli, carrots, and onion, and stir-fry 1 minute.
Stir in broth, cover and cook about 3 minutes or until carrots are crisp-tender.
Mix cornstarch and water. Stir into cooked vegetable mixture.
Cook, stirring, for about 10 seconds or until thickened.
Add water chestnuts, mushrooms, and oyster sauce, and cook 30 seconds. Serve hot.