Skinny Broccoli and Mixed Vegetable Stir Fry

Skinny Broccoli and Mixed Vegetable Stir Fry

  • 30 Mints
  • 4 Portions

Ingredients - 4 Portions:

  • - 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)
  • - 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)

Preparation:

Preparation step 1

Step 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.

Preparation step 2

Step 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.

Preparation step 3

Step 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 plastic wrap, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don't overcook. Drain and set aside.

Preparation step 4

Step 4:

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

Preparation step 5

Step 5:

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

Preparation step 6

Step 6:

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

Preparation step 7

Step 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.

Preparation step 8

Step 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.

Preparation step 9

Step 9:

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

Preparation step 10

Step 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.

Cuisine: , 

Categories: Dinner

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