Delicious Fat Free Broccoli Stir Fry Food

GARLIC BROCCOLI STIR FRY

Steps:

• Heat oil in a pan over medium heat. Add onion, ginger, garlic, and all spices. Sauté for 3-4 minutes.
• Add broccoli florets and vegetable broth. Fry until the broccoli is tender but not soft, about 10 minutes.
• Meanwhile, prepare the sauce: In a medium bowl, combine water, soy sauce, vinegar, maple syrup, and cornstarch. Whisk.
• Pour the sauce in the pan and add chickpeas.
• Bring to a boil until the sauce simmers. Fry for a further few minutes.
• Taste and adjust seasonings. Add more salt/pepper/cayenne pepper if needed.
• Serve alone or with cooked rice. Enjoy!

SKINNY BROCCOLI AND MIXED VEGETABLE STIR FRY

Steps:

• 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.
• 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.
• While broccoli steams and onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you're using; set aside.
• To a small bowl, add all ingredients and stir to combine; set aside.
• After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.
• 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.
• 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.
• Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.
• 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.

SIMPLE BROCCOLI STIR-FRY

Steps:

• Trim the florets off the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks with a vegetable peeler to remove the tough outer skin, and slice 1/4 inch thick on the diagonal. Set aside.
• Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
• Heat a large wok over high heat. Add 2 tablespoons of the vegetable oil, and swirl to coat the wok. Once the oil begins to smoke, add the broccoli florets and stems. Cook, stirring constantly, until browned around the edges, about 2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2 minutes more. Push the broccoli to the edges of the pan, forming an empty well in the center. Add the remaining 1 teaspoon vegetable oil, then the scallions, garlic, ginger and pepper flakes, and stir until aromatic, 30 to 45 seconds. Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated, about 30 seconds. Remove from the heat, add the sesame oil and stir to coat. Serve with rice.
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DELICIOUS FAT FREE BROCCOLI STIR FRY

Steps:

• Heat a nonstick skillet coated with Pam.
• Add onions, garlic, and broccoli and stir fry for about 6-8 minutes,.
• In a bowl combine next 8 ingredients.
• Add to pan the last minute of cooking and stir to coat broccoli completely.
• Enjoy!

VERY LOW FAT BROCCOLI CHICKEN STIR FRY

Steps:

• In a small bowl, combine soy sauce, ginger, and garlic. Set aside for later.
• Spray a skillet with non-stick cooking spray. Add chicken and stir-fry until no longer pink. Remove and keep warm.
• Add 1 cup water and vegetables to skillet. Cover and steam over medium heat until crisp/tender, stirring occasionally. Remove and keep warm, draining any extra water.
• Add chicken broth to pan, bringing to a boil.
• Reduce heat; add vegetables, chicken, and soy sauce mixture. Stir fry for about 5 minutes at a simmer, until heated through.
• Combine cornstarch and 2T of water, and stir into skillet. Bring to a boil. Cook for a few minutes, until thickened.
• Serve over hot rice!
• NOTE: I like to throw the rice right into the stir fry at the end and mix it all up, adding some egg white as well for a "fried rice" feel. You may need to add more soy sauce depending on how much rice you use!