Best Broccoli And Cauliflower Stir Fry Recipes

EMERIL'S BROCCOLI AND CAULIFLOWER STIR-FRY

Emeril's Broccoli and Cauliflower Stir-Fry image

Say goodbye to the days when you'd have to trick your kids in to eating their veggies. Have all your ingredients for this quick and delicious stir-fry ready -- they'll cook quickly in a sizzling hot wok.

Provided by Martha Stewart

Categories Food & Cooking Quick & Easy Recipes

Time 15m

Number Of Ingredients 9

Ingredients

1 cup long-grain white rice
2 tablespoons vegetable oil
2 tablespoons minced garlic
3/4 pound broccoli, cut into bite-size florets
3/4 pound cauliflower, cut into bite-size florets
1/2 red bell pepper, diced
red pepper flakes
1/2 cup low-sodium chicken broth
1/4 cup oyster sauce

Steps:

Cook rice according to package instructions. Meanwhile, in a wok or large skillet, heat oil over high. Add garlic and cook until fragrant, 10 seconds. Add broccoli, cauliflower, bell pepper, and pinch of red pepper flakes and cook, stirring, about 4 minutes. Add broth and stir to combine. Cook, stirring constantly, until vegetables are crisp-tender, about 3 minutes. Add oyster sauce and cook, stirring to combine, 1 minute. Spoon over rice and serve immediately.

Nutrition Facts : Calories 328 g, Fat 8 g, Fiber 6 g, Protein 9 g

BROCCOLI AND CAULIFLOWER STIR FRY

Broccoli and Cauliflower Stir Fry image

A very healthy, easy, tasty Asian dish that reheats well for lunch the next day! Can be served as a main dish or side dish. Check out the calorie count! Great with rice!

Provided by swingncocoa

Categories Vegetable

Time 30m

Yield 5 serving(s)

Number Of Ingredients 11

Ingredients

3 broccoli florets
1 head cauliflower
1 carrot, sliced
1 tablespoon garlic, minced
1 tablespoon gingerroot, minced
1/4 cup green onion, sliced
3 tablespoons oyster sauce
1 tablespoon hoisin sauce
1 tablespoon soy sauce
1/4 teaspoon red pepper flakes
salt

Steps:

Cut broccoli and cauliflower into smaller pieces.
Heat water in a large wok to boiling and add broccoli and cauliflower.
Let sit for 2-3 minutes, then remove from wok, drain and rinse with cold water.
In same wok, heat 1-2 T oil on high. Add ginger, garlic, carrot, and green onion. Cook until garlic starts to turn brown. Be careful not to overcook!
Add broccoli and cauliflower and stir.
Add sauce, stir, and let simmer for several minutes.
Serve immediately!

Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...

Check it out »

#30-minutes-or-less #time-to-make #main-ingredient #cuisine #preparation #low-protein #healthy #vegetables #asian #easy #low-fat #vegetarian #dietary #low-cholesterol #low-saturated-fat #low-calorie #low-carb #healthy-2 #low-in-something