Skinny Broccoli and Mixed Vegetable Stir Fry

Skinny Broccoli and Mixed Vegetable Stir Fry

YIELD: SERVES 2 GENEROUSLY, 4 MODESTLYTOTAL TIME:30 MINUTESPREP TIME:20 MINUTESCOOK TIME:30 MINUTES

Even if you’re not a big broccoli or vegetable lover, or if you have veggie-resistant family members, the stir fry is packed with so much flavor that everyone will forget how healthy it is and how many veggies they’re eating. It’s vegan, gluten-free, and loaded with so many wonderful textures and amazing depth of flavor. Use the recipe as an excuse to clean out your produce drawer or pantry and make vegetable substitutions or protein additions based on what you have and enjoy.

INGREDIENTS:

• Stir Fry
• 2 large/extra-large sweet Vidalia onions, sliced thinly
• 4 cloves garlic, minced finely
• 3/4 teaspoon salt, or to taste
• 3 to 4 tablespoons olive oil
• 1 1/2 to 2 cups lightly steamed broccoli (from about 1 small/medium stalk of broccoli; I use florets and stalk)
• 1 cup sliced baby portobello or white mushrooms
• 1/2 cup red pepper, diced small (from about 1/2 large red pepper)
• up to 1 cup additional vegetables, optional (such as sugar snap peas, snow peas, carrots, baby corn, bamboo shoots, or water chestnuts)
• up to 1 cup cooked protein, optional (such as seared tofu or tempeh chunks, steamed edamame, chicken, etc.)
• bed of fresh kale or cooked rice for serving, optional
• Sauce
• 1/4 cup apple cider vinegar
• 1/4 cup honey or agave to keep vegan
• 2 tablespoons finely minced fresh ginger (reduce if you’re very sensitive to ginger)
• 2 teaspoons white miso paste (also know as sweet or mellow miso; I use reduced sodium. No substitutions for the flavor created and highly recommended, however reduced sodium soy sauce or tamari may be substituted)
• generous pinch cayenne pepper, optional and to taste (add more if you prefer a spicier stir fry)
• salt, to taste (will depend on preference and type of miso or soy sauce used)

DIRECTIONS:

1.       Please note the recipe requires you to have moderately fast knife and chopping skills because you’ll be chopping and slicing most of the ingredients while the onions caramelize, including stirring together the sauce. If you’re newer or slower in the kitchen, I recommend chopping everything and making the sauce before beginning to caramelize the onions so you’re not scrambling or stressed.

2.       Stir Fry – To a large non-stick skillet, well-seasoned cast iron skillet, or wok, add the onions, garlic, sprinkle with salt, drizzle with olive oil, and cook covered over high heat for about 15 to 20 minutes, or until onions are caramelized and as browned, soft, and tender as desired. Stir mixture intermittently, especially towards the end of cooking, to ensure nothing burns.

3.       While onions are cooking, chop and steam the broccoli. To a medium microwave-safe bowl, add the broccoli, cover with water, cover bowl with plasticwrap, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don’t overcook. Drain and set aside.

4.       While broccoli steams and onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you’re using; set aside.

5.       Sauce – To a small bowl, add all ingredients and stir to combine; set aside.

6.       After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.

7.       To the skillet (no need to wash it), add the mushrooms, peppers, optional additional vegetables, optional protein, the sauce, and allow mixture to simmer uncovered over high heat for 3 to 5 minutes, or until slightly reduced.

8.       Add the onions, broccoli, stir to combine, and cook for about 1 minute, just enough to rewarm the onions and broccoli and coat with sauce.

9.       Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.

10.   Serve over a large handful of fresh kale (placing the hot stir fry on the kale allows it to wilt perfectly) or over a bed of rice. Stir fry is best warm and fresh, but leftovers will keep airtight in the fridge for up to 3 days and I enjoy leftovers chilled.

source : www.averiecooks.com

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