Spicy Stir-Fried Broccoli & Peanuts
From EatingWell: January/February 2011
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.
- 1/3 cup creamy natural peanut butter
- 1/2 cup water, divided
- 2 tablespoons brown sugar
- 2 tablespoons reduced-sodium soy sauce, divided
- 1 tablespoon rice vinegar
- 2 tablespoons canola oil
- 1 1/2 pounds broccoli crowns, trimmed and cut into 1-inch pieces
- 1 large red bell pepper, sliced
- 2 cloves garlic, minced
- 1/4-1/2 teaspoon crushed red pepper, or to taste
- 1/4 cup chopped unsalted peanuts
- 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.
Per serving: 319 calories; 23 g fat (3 g sat, 7 g mono); 0 mg cholesterol; 22 g carbohydrates; 4 g added sugars; 11 g protein; 6 g fiber; 385 mg sodium; 503 mg potassium.
Nutrition Bonus: Vitamin C (242% daily value), Vitamin A (40% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 carbohydrate (other), 2 vegetable, 3 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Type of Dish
- Side dish, vegetable
- Ease of Preparation
- Total Time
- 30 minutes or less
- January/February 2011