SPICY STIR-FRIED BROCCOLI STEMS
This recipe for Spicy Stir-Fried Broccoli Stems is for everyone who likes to nibble on the broccoli stems while they're cutting it up, and this a tasty and interesting side dish!
Provided by Kalyn Denny
Categories Stir-Fry
Time 21m
Number Of Ingredients 8
Steps:
- Cut off both ends of the broccoli stems, trimming away any discolored parts.
- Use a sharp knife to trim extra leaves or ribs from the stems and then peel with a sharp vegetable peeler.
- Cut the peeled stems on the diagonal into slices about 1/2 inch thick.
- In a small glass mixing cup or bowl, whisk together the soy sauce, Hoisin sauce, Chili Garlic Sauce, and Stevia granulated sweetener, or sweetener of your choice.
- Mince the garlic and thinly slice the green onions.
- Heat a wok or large heavy frying pan over high heat for one minute.
- Add the oil and heat for 30 seconds more, or until the oil is shimmering.
- Add the garlic and stir-fry about 30 seconds, or until the garlic is fragrant. (Watch carefully and don't let it get brown.)
- Add the broccoli stems and cook, turning often, until the broccoli stems are starting to get slightly browned, but are still a little crisp, about 6 minutes.
- Lower heat to medium, add the sauce and cook stirring for one minute more.
- Serve hot, with green onions scattered over for garnish if desired.
Nutrition Facts : Calories 87 calories, Carbohydrate 11 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 4 grams fat, Fiber 4 grams fiber, Protein 3 grams protein, SaturatedFat 0 grams saturated fat, ServingSize 1, Sodium 357 grams sodium, Sugar 3 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 3 grams unsaturated fat
SIMPLE BROCCOLI STIR-FRY
Stir-frying has stood the test of time. It's a wonderful way to cook small pieces of vegetables and meat quickly, without a lot of fat. Prepping your ingredients ahead of time and having them near your stovetop is the key to success. This recipe can be made in a large nonstick skillet, but consider purchasing a wok: Carbon steel and cast-iron take on high heat well, and the concave shape makes stir-frying foods easy and fast.
Provided by Food Network Kitchen
Time 10m
Yield 4 servings
Number Of Ingredients 11
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.
- Copyright 2014 Food Network, LLC. All rights reserved.
STIR-FRIED BROCCOLI
-Sara Farley, Brielle, New Jersey
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 2 servings.
Number Of Ingredients 7
Steps:
- In a small bowl, whisk the cornstarch, sugar, broth and soy sauce until smooth; set aside. In a small skillet, stir-fry the broccoli and garlic in oil for 2 minutes. Stir broth mixture and add to broccoli mixture. Bring to a boil; cook and stir for 1-2 minutes or until broccoli is tender and sauce is thickened.
Nutrition Facts : Calories 171 calories, Fat 14g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 779mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 2g fiber), Protein 4g protein.
SAUCY BEEF WITH BROCCOLI
When I'm looking for a fast entree, I turn to this beef and broccoli stir-fry. It features a tantalizing sauce made with garlic and ginger. -Rosa Evans, Odessa, Missouri
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 11
Steps:
- Mix the first 7 ingredients. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat; stir-fry beef until browned, 1-3 minutes. Remove from pan. , Stir-fry broccoli in remaining oil until crisp-tender, 3-5 minutes. Add green onions; cook just until tender, 1-2 minutes. Stir cornstarch mixture and add to pan. Bring to a boil; cook and stir until sauce is thickened, 2-3 minutes. Add beef and heat through.
Nutrition Facts : Calories 313 calories, Fat 11g fat (3g saturated fat), Cholesterol 68mg cholesterol, Sodium 816mg sodium, Carbohydrate 20g carbohydrate (11g sugars, Fiber 4g fiber), Protein 29g 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
PAN-FRIED BROCCOLI STEMS
This was an experiment and now it is a keeper. Peel broccoli stems, slice them thin, and pan-fry in hot oil just until the slices are charred on the edges, then flip over and brown for just a little bit of time on the other side. If you do this just right, the medallions will have edges that are slightly crispy with that wonderful fried flavor, and tender interiors. With a little salt (or even without) they are irresistible. One stem's worth of medallions will disappear quickly, so count on 1 per person (at least!). Although you will use a fair amount of oil for frying, it doesn't all get absorbed by the broccoli stems.
Provided by Martha Rose Shulman
Categories dinner
Time 5m
Yield Serves 4
Number Of Ingredients 3
Steps:
- Peel broccoli stems and slice crosswise, very thin, about 1/8 inch. (Don't slice paper-thin because then it's too easy to burn them.)
- Heat a heavy skillet over high heat and add enough oil to coat well (about 1/8 inch of oil in the pan). When oil is hot add broccoli stems in a single layer. (Don't add too many at a time because they will cook quickly and you need to turn them all over before they burn.) Turn heat down to medium-high and cook broccoli stems until edges are lightly brown, then flip over with tongs. Cook for 30 seconds to a minute more and remove from oil. Drain on paper towels, sprinkle with salt, and let cool for about a minute before eating.
- Continue with all of the broccoli stems, adding oil as needed.
Nutrition Facts : @context http, Calories 143, UnsaturatedFat 12 grams, Carbohydrate 4 grams, Fat 14 grams, Fiber 2 grams, Protein 2 grams, SaturatedFat 1 gram, Sodium 185 milligrams, Sugar 1 gram
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