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
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- Type of Dish
- Side dish, vegetable
- Ease of Preparation
- Total Time
- 30 minutes or less
- January/February 2011