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Broccoli Stir-Fry

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $2.83 One serving costs about $2.83

$2.83 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:84%

Spoonacular Score: 84%

 

Broccoli Stir-Fry might be just the side dish you are searching for. Watching your figure? This gluten free and vegan recipe has 617 calories, 11g of protein, and 57g of fat per serving. For $2.84 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. Only a few people made this recipe, and 1 would say it hit the spot. From preparation to the plate, this recipe takes approximately 45 minutes. A mixture of apple juice, broccoli florets, shallots, and a handful of other ingredients are all it takes to make this recipe so scrumptious. All things considered, we decided this recipe deserves a spoonacular score of 85%. This score is great. Try Chicken and Broccoli Stir-Fry, Beef and Broccoli Stir-Fry, and Quick Chicken & Broccoli Stir-Fry for similar recipes.

Ingredients

Servings:
1 Tbsp
1 Tbsp apple juice
apple juice
1 pound
1 pound broccoli florets
broccoli florets
2 tsps
2 tsps canola oil
canola oil
2
2  carrots
carrots
1 pound
1 pound mixed chopped pecans
mixed chopped pecans
1
1  fresh ginger
fresh ginger
2
2  garlic cloves
garlic cloves
2 Tbsps
2 Tbsps dark light soy sauce
dark light soy sauce
2 tsps
2 tsps potato starch
potato starch
1 Tbsp
1 Tbsp rice vinegar
rice vinegar
2 tsps
2 tsps sesame oil
sesame oil
6
6  shallots
shallots
2 tsps
2 tsps sugar
sugar
1 Tbsp apple juice
1 Tbsp
apple juice
1 pound broccoli florets
1 pound
broccoli florets
2 tsps canola oil
2 tsps
canola oil
2  carrots
2
carrots
1 pound mixed chopped pecans
1 pound
mixed chopped pecans
1  fresh ginger
1
fresh ginger
2  garlic cloves
2
garlic cloves
2 Tbsps dark light soy sauce
2 Tbsps
dark light soy sauce
2 tsps potato starch
2 tsps
potato starch
1 Tbsp rice vinegar
1 Tbsp
rice vinegar
2 tsps sesame oil
2 tsps
sesame oil
6  shallots
6
shallots
2 tsps sugar
2 tsps
sugar

Equipment

measuring cup
measuring cup
frying pan
frying pan
wok
wok
measuring cup
measuring cup
frying pan
frying pan
wok
wok


Instructions

  1. Combine the soy sauce, cornstarch, sugar, juice, and vinegar in a measuring cup and mix until smooth. Add enough water to make 1 cup, stir, and set aside.
  2. In a large skillet or wok, heat the canola oil until sizzling hot. Add the shallots and garlic and stir-fry for 3 to 4 minutes.
  3. Add the ginger, carrots, and broccoli. Then add the mixed vegetables, ensuring that leafy vegetables, such as bok choy, napa, or bean sprouts, are added last. Stir-fly for 4 to 5 minutes. If the mixture looks too dry, cover and reduce the heat for 1 to 2 minutes.
  4. Add the almonds, sunflower seeds, and sesame oil and stir-fry for 30 seconds.
  5. Pour over the sauce, stirring steadily until the mixture is boiling. Cook for another minute and serve at once.
  6. This recipe yields 8 servings.
  7. Comments: Bright-green and orange vegetables are nutritious, but avoid preparing them too far in advance or overcooking.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.83
Ingredient
1 tablespoon apple juice
1 pound broccoli florets
2 teaspoons canola oil
2 carrots
1 pound mixed chopped pecans
1 fresh ginger
2 garlic cloves
2 tablespoons dark light soy sauce
2 teaspoons potato starch
1 tablespoon rice vinegar
2 teaspoons sesame oil
6 shallots
2 teaspoons sugar
Price
$0.02
$1.00
$0.02
$0.21
$14.09
$0.04
$0.13
$0.37
$0.02
$0.07
$0.19
$0.83
$0.01
$17.01

Tips

Health Tips

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Cooking Tips

  • Keeping ginger on hand all the time doesn't mean you have to buy bottled ginger. Instead, freeze fresh ginger whole and grate what you need while its still frozen.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Corn starch, potato starch, arrowroot powder, and tapioca powder are all comparable in terms of thickening ability, so you can usually substitute them 1:1. Flour, on the other hand, is only half as effective, so if you are using flour instead of corn starch or one of the others named, you'll need to use twice as much.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • get more cooking tips

Green Tips

  • According to the Non-GMO Project, about 90% of the canola oil in the United States is made from genetically modified rapeseed, so if this issue is important to you be sure to buy certified organic or certified GMO-free canola oil!

Disclaimer

Nutritional Information

Quickview
613k Calories
10g Protein
57g Total Fat
24g Carbs
57% Health Score
Limit These
Calories
613k
31%

Fat
57g
88%

  Saturated Fat
5g
31%

Carbohydrates
24g
8%

  Sugar
8g
10%

Cholesterol
0.0mg
0%

Sodium
377mg
16%

Get Enough Of These
Protein
10g
21%

Manganese
3mg
186%

Vitamin C
71mg
87%

Vitamin K
83µg
80%

Vitamin A
3911IU
78%

Copper
0.99mg
50%

Fiber
10g
43%

Vitamin B1
0.59mg
39%

Magnesium
118mg
30%

Phosphorus
292mg
29%

Zinc
3mg
26%

Vitamin B6
0.44mg
22%

Potassium
728mg
21%

Folate
78µg
20%

Iron
3mg
17%

Vitamin E
2mg
14%

Vitamin B2
0.22mg
13%

Vitamin B5
1mg
12%

Calcium
108mg
11%

Vitamin B3
1mg
9%

Selenium
5µg
8%

covered percent of daily need

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