Broccoli Stir Fry
A simple, flavourful way to make kids enjoy the awesome health benefits of broccoli and eat their greens – Broccoli Stir Fry. Made in just half an hour, this is a true weekday dinner dish. Comes in handy when you want to have something healthy and just don’t want to put in a lot of thought or effort.
I’ve added some roasted sesame seeds and crushed peanuts to this broccoli stir fry to add some crunch and enhance the protein value. So here’s the recipe for a perfectly low cal dish, loaded with nutrients and incredibly tasty too!
Ingredients
White sesame seeds – 1 tbsp
Peanuts – 2 tbsp
Broccoli – 1 medium sized
Cooking sesame oil – 2 tbsp
Green chillies/bird’s eye chilly (finely chopped) – 2 tsp
Ginger (finely chopped) – 3 tsp
Garlic (finely chopped) – 3 tsp
Onion (finely chopped) – 3 tbsp
Soy sauce – 1 tbsp
Rice vinegar – 1 tbsp
Tomato paste – 1 tbsp
Water – 1/2 cup
Corn flour – 1 tsp
Crushed pepper powder – 1 tsp
Crushed red chilly flakes – 1 tsp (optional)
Salt – 1/4?? tsp (or to taste)
Brown sugar – 1 tbsp
Green capsicum (finely chopped) – 3 tbsp
Spring onion (finely chopped) – 3 tbsp
Yield
Serves 3
Prep time
20 mins
Cook time
15 mins
Method
1) Heat a frying pan and dry roast sesame seeds (on low heat) until they start to pop and turn golden. Set aside.
2) In the same pan, dry roast peanuts (on low heat again) until crunchy and aromatic. Transfer to a plate and allow to cool. After they cool down, crush them coarsely and set aside.
3) Trim broccoli into florets, blanch and set aside.
4) In the same pan, heat oil, add green chillies, ginger and garlic. Saute for a minute. Add the chopped onions and fry on high heat until they turn translucent.
5) Add soy sauce, vinegar and tomato paste. Mix and reduce heat. In 1/2 cup water, take cornflour, crushed pepper, crushed red chilly flakes and mix. Add this cornflour mixture to the frying pan. Mix and let it cook for 2 mins in low heat. Add salt and brown sugar and mix. The cornflour mixture will thicken and come to a glossy, saucey consistency.
6) Finally add green capsicum, spring onion and blanched broccoli. Mix and toss once so the sauce coats the broccoli florets fully. Switch off the heat. Add the roasted sesame seeds and crushed peanuts to the Broccoli Stir Fry and mix completely. Serve hot.
Notes
- Roast sesame seeds and peanuts in low heat. Patience is the key here. Take time to roast evenly so that the ingredients don’t burn and get charred.
- See Cauliflower Bites recipe for broccoli blanching tips.
