Stir-Fried Broccoli with Brown Rice {Meat Optional}
Yield: 4Servings
Prep Time: 10 minutesmins
Cook Time: 15 minutesmins
Total Time: 25 minutesmins
Ingredients
Vegetables:
1tablespoonvegetable, canola or coconut oil
3-4cupsbite-size broccoli florets
2clovesgarlic, finely minced or pressed
Sauce:
½cupchicken or vegetable broth
4teaspoonslow-sodium soy sauce
1tablespoonThai sweet chili sauce (see note)
2teaspoonssesame oil
2teaspoonscornstarch
For serving:
Hot cooked brown rice (see note)
Instructions
In a large 12-inch nonstick skillet, heat the oil over medium to medium-high heat until hot and rippling. If using meat, add it now and stir-fry until cooked through. Remove the meat to a plate.
Add the broccoli to the hot skillet (you may need to add another teaspoon or so of oil if the skillet is completely dry) and cook, stirring often, until the broccoli has turned bright green and is lightly browned, 7-9 minutes. It won't cook much more after this so it should be crisp-tender. I like a bit of bite to the broccoli but if you want it more tender, add on a few minutes cooking time.
Stir in the garlic and cook over medium to medium-high heat, stirring, for a minute or so.
Whisk together all the sauce ingredients and pour over the broccoli. Add the meat if you cooked it in step 1. Stir the ingredients together until well coated with the sauce and simmer for 1-2 minutes. Add additional salt and pepper to taste if needed.
Serve immediately over hot, cooked rice.
Notes
Nutrition Facts: the nutrition facts for this recipe were calculated based on the broccoli mixture (but do not include the cooked rice or meat, as those are added based on personal preference). Rice: I use this baking method. Sauce: for the Thai chili sauce, you can substitute Asian chili-garlic sauce or hoisin sauce. I've used both before with good results, although the flavor is a bit different. Meat: when using meat, I usually cook about 1 to 1 1/2 pounds of shrimp or chicken pieces lightly sprinkled with salt and pepper.