SPICY STIR-FRIED BROCCOLI & PEANUTS
Broccoli and red bell pepper tossed with a spicy peanut sauce makes a delicious side or stir in some cooked chicken or tofu to make it a main dish.
Provided by EatingWell Test Kitchen
Categories Healthy Vegetarian Stir Fry Recipes
Time 20m
Number Of Ingredients 11
Steps:
- Whisk peanut butter, 1/4 cup water, brown sugar, 1 tablespoon soy sauce and vinegar in a medium bowl until smooth. Set aside.
- Heat oil in a wok or large skillet over medium heat. Add broccoli and cook, stirring frequently, until beginning to soften and brown in spots, about 6 minutes.
- Add the remaining 1/4 cup water and 1 tablespoon soy sauce to the pan along with bell pepper and garlic. Cook, stirring frequently, until the pepper has softened and the liquid has evaporated, 2 to 4 minutes. Remove from the heat; stir in the reserved peanut sauce and season with crushed red pepper. Garnish with peanuts.
Nutrition Facts : Calories 326.1 calories, Carbohydrate 21 g, Fat 22.6 g, Fiber 5.7 g, Protein 10.7 g, SaturatedFat 2.9 g, Sodium 374.8 mg, Sugar 8.9 g
PEPPER AND PEANUT BROCCOLI STIR-FRY
Buying pre-cut florets saves time. You can add more chile flakes for more heat. Peanuts add a great crunch.
Provided by Food Network Kitchen
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the bell peppers and 1/8 teaspoon each salt and pepper and cook, stirring, until crisp-tender, about 2 minutes. Transfer to a plate.
- Heat the remaining tablespoon oil in the same skillet over medium-high heat. Add the chile flakes and cook 10 seconds, and then add the broccoli, 1/4 teaspoon each salt and pepper and 1/4 cup water. Cover and cook until the water evaporates and the broccoli is lightly browned and crisp-tender, about 4 minutes.
- Toss in the peppers, peanuts and 1/8 teaspoon each salt and pepper and serve.
Nutrition Facts : Calories 131 calorie, Fat 10 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 272 milligrams, Carbohydrate 9 grams, Fiber 4.5 grams, Protein 4 grams, Sugar 1 grams
BROCCOLI AND PEPPERS
Provided by Food Network Kitchen
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 0
Steps:
- Cook 1 pound broccoli florets and 1 sliced red bell pepper in salted boiling water until just tender, about 3 minutes; drain and transfer to a bowl of ice water to cool, then drain again. Heat 2 tablespoons olive oil in a skillet over medium heat. Add 1/2 cup chopped walnuts, 2 sliced garlic cloves and 2 to 4 crushed dried red chiles and cook 30 seconds. Add the broccoli and bell pepper and cook 2 minutes. Season with salt.
BROCCOLI, PEANUT & SWEET RED PEPPER STIR-FRY
I was feeling creative last night...needed a veggie side dish and this is what I came up with. DH insisted I need to post this since he knows I'll never write it down, hence he'll never get to have it again otherwise!
Provided by Cindy Lynn
Categories Lunch/Snacks
Time 20m
Yield 4-6 serving(s)
Number Of Ingredients 4
Steps:
- Cut broccoli and red pepper into pieces about 1" square (individual florettes for broccoli).
- Use medium heat throughout.
- In Wok or stir-fry pan, heat peanut oil and toast peanuts until golden and fragrant.
- Remove peanuts and set aside.
- Add broccoli and stir-fry approximately 5 minutes.
- Add sweet red pepper.
- Continue stir-frying until broccoli and pepper reach desired doneness.
- Add peanuts back into pan, toss and reheat if necessary.
- Pour into serving dish and serve immediately.
- Season as desired.
EASY ASIAN-STYLE BROCCOLI WITH PEANUTS
Try this easy Asian-inspired recipe for broccoli. Simply add red peppers, sesame dressing and peanuts.
Provided by My Food and Family
Categories Home
Time 15m
Yield 4 servings
Number Of Ingredients 4
Steps:
- Microwave vegetables in microwaveable bowl covered with waxed paper on HIGH 3 min.
- Add dressing; mix lightly. Microwave, covered, 1 to 2 min. or until vegetables are crisp-tender.
- Stir in nuts.
Nutrition Facts : Calories 120, Fat 6 g, SaturatedFat 1 g, TransFat 0 g, Cholesterol 0 mg, Sodium 180 mg, Carbohydrate 0 g, Fiber 4 g, Sugar 0 g, Protein 5 g
CONTEST-WINNING PEANUT CHICKEN STIR-FRY
Here's a colorful and comforting peanut chicken stir-fry with just a touch of heat from crushed red pepper. If you want even more color, add frozen stir-fry veggies. -Lisa Erickson, Ripon, Wisconsin
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 6 servings.
Number Of Ingredients 13
Steps:
- Cook noodles according to package directions. Meanwhile, in a small bowl, combine water, soy sauce, peanut butter, brown sugar, lemon juice, garlic and pepper flakes; set aside., In a large skillet, heat 1 tablespoon oil over medium-high heat. Add chicken; stir-fry until no longer pink, 3-4 minutes. Remove from pan. , Stir-fry broccoli and carrot in remaining oil until crisp-tender, 4-6 minutes. Add soy sauce mixture; bring to a boil. Cook and stir until sauce is thickened, 1-2 minutes. Return chicken to pan; heat through. Drain noodles; toss with chicken mixture in pan. If desired, sprinkle with sesame seeds.
Nutrition Facts : Calories 384 calories, Fat 13g fat (2g saturated fat), Cholesterol 42mg cholesterol, Sodium 575mg sodium, Carbohydrate 45g carbohydrate (7g sugars, Fiber 4g fiber), Protein 24g protein. Diabetic Exchanges
STIR-FRIED BROCCOLI STALKS AND FLOWERS, RED PEPPERS, PEANUTS AND TOFU
Probably most of you have used broccoli time and again in stir-fries. In this version I cut the stalks into 2-inch julienne, which is almost like adding a separate vegetable to the mix of broccoli flowers and red pepper (also cut in julienne). There's a lot of texture at play here - crisp-tender vegetables, crunchy peanuts and soft tofu. You can add a little spice if you want, but I've made the chili flakes optional.
Provided by Martha Rose Shulman
Categories dinner
Time 7m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Cut broccoli stems away from crowns. Peel stems, slice lengthwise, then cut in 2-inch julienne. Cut crowns in thin slices and collect all of the flower buds that fall off onto your cutting board in the same bowl with the sliced crowns.
- Dry tofu slices on paper towels. In a small bowl or measuring cup combine soy sauce, rice wine or sherry, and stock or water. Combine salt and sugar in another small bowl and garlic, ginger and red pepper flakes in another. Have all ingredients within arm's length of your pan.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of pan and swirling the pan, then add tofu and stir-fry until lightly colored, 1 to 2 minutes. Remove to a plate.
- Swirl in remaining oil, add garlic, ginger and pepper flakes if using and stir-fry for no more than 10 seconds. Add peanuts, all of the broccoli - stems, crowns and flower buds - and red peppers, and stir-fry for 1 minute. Add salt, pepper, and sugar, toss together and add soy sauce mixture. Stir-fry for 1 to 2 minutes, until vegetables are crisp-tender, and return tofu to the wok. Add cilantro and stir together for about 30 seconds. Serve with additional soy sauce as desired and hot grains or noodles.
Nutrition Facts : @context http, Calories 297, UnsaturatedFat 12 grams, Carbohydrate 20 grams, Fat 16 grams, Fiber 8 grams, Protein 24 grams, SaturatedFat 2 grams, Sodium 619 milligrams, Sugar 5 grams
STIR-FRIED CHICKEN WITH PEANUTS
Serve this home-style version of kung pao chicken and peanuts with a side of steamed white rice. If you're feeding a large crowd, stir-fry an additional batch instead of making one large serving at once; overcrowding the pan won't allow the ingredients to cook properly.From the book "Mad Hungry," by Lucinda Scala Quinn (Artisan Books).
Provided by Lucinda Scala Quinn
Categories Food & Cooking Ingredients Meat & Poultry Chicken Chicken Breast Recipes
Number Of Ingredients 12
Steps:
- In a bowl, whisk together the soy sauce, wine, vinegar, sugar, and sesame oil. Dice the chicken and toss it in the marinade.
- Heat a wok or skillet over high heat until very hot. Add the oil. Lightly fry the peanuts for about 1 minute and remove. Add the scallions, red peppers, and garlic. Stir-fry for about 20 seconds.
- Just before adding to the pan, coat the chicken in the cornstarch. Fry until the chicken is just cooked through, 3 to 4 minutes (depending on the pan and the heat). Return the peanuts to the pan and mix thoroughly to combine with the chicken. Serve immediately with white rice.
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