Skinny Broccoli and Mixed Vegetable Stir Fry

Name: Skinny Broccoli and Mixed Vegetable Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 large/extra-large sweet Vidalia onions; 4 cloves garlic; ¾ teaspoon salt; 3 to 4 tablespoons olive oil; 1 ½ to 2 cups lightly steamed broccoli; 1 cup sliced baby portobello or white mushrooms; ½ cup red pepper; up to 1 cup additional vegetables; up to 1 cup cooked protein; bed of fresh kale or cooked rice for serving; ¼ cup apple cider vinegar; ¼ cup honey or agave to keep vegan; 2 tablespoons finely minced fresh ginger; 2 teaspoons White miso paste; generous pinch cayenne pepper; salt

User Reviews

4.4

66 reviews

Good

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings
2 servings
Calories
1326 kcal
Cuisine
Asian

Skinny Broccoli and Mixed Vegetable Stir Fry

Jade Rice

Report

Even if you’re not a big broccoli or vegetable lover, or if you have veggie-resistant family members, this Healthy Vegetable Stir-Fry is packed with so much flavor that everyone will forget how healthy it is and how many veggies they’re eating

Share:

I Made This!

49 people made this

Print

14 people printed this

Save this

39 people saved this

Ingredients

Servings

Vegetable Stir-Fry

2 large/extra-large sweet Vidalia onions sliced thinly
4 cloves garlic minced finely
¾ teaspoon salt or to taste
3 to 4 tablespoons olive oil
1 ½ to 2 cups lightly steamed broccoli from about 1 small/medium stalk of broccoli; I use florets and stalk
1 cup sliced baby portobello or white mushrooms
½ cup red pepper diced small (from about 1/2 large red pepper)
up to 1 cup additional vegetables optional (such as sugar snap peas, snow peas, carrots, baby corn, bamboo shoots, or water chestnuts)
up to 1 cup cooked protein optional (such as seared tofu or tempeh chunks, steamed edamame, chicken, etc.)
bed of fresh kale or cooked rice for serving optional

Stir-Fry Sauce

¼ cup apple cider vinegar
¼ cup honey or agave to keep vegan
2 tablespoons finely minced fresh ginger reduce if you’re very sensitive to ginger
2 teaspoons White miso paste also know as sweet or mellow miso*
generous pinch cayenne pepper optional and to taste (add more if you prefer a spicier stir fry)
salt to taste (will depend on preference and type of miso or soy sauce used)

Add Ingredients to Shopping List

Recommended Tools for this Recipe

Instructions

Stir Fry
To a large non-stick skillet, well-seasoned cast iron skillet, or wok, add the onions, garlic, sprinkle with salt, drizzle with olive oil, and cook covered over high heat for about 15 to 20 minutes, or until onions are caramelized and as browned, soft, and tender as desired. Stir mixture intermittently, especially towards the end of cooking, to ensure nothing burns.
While onions are cooking, chop and steam the broccoli. To a medium microwave-safe bowl, add the broccoli, cover with water, cover bowl with plasticwrap, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don’t overcook. Drain and set aside.
While broccoli steams and onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you’re using; set aside.
Sauce
To a small bowl, add all ingredients and stir to combine; set aside.
After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.
To the skillet (no need to wash it), add the mushrooms, peppers, optional additional vegetables, optional protein, the sauce, and allow mixture to simmer uncovered over high heat for 3 to 5 minutes, or until slightly reduced.
Add the onions, broccoli, stir to combine, and cook for about 1 minute, just enough to rewarm the onions and broccoli and coat with sauce.
Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.
Serve over a large handful of fresh kale (placing the hot stir fry on the kale allows it to wilt perfectly) or over a bed of rice. Stir fry is best warm and fresh, but leftovers will keep airtight in the fridge for up to 3 days and I enjoy leftovers chilled.

Notes

*A note about the miso paste: I use reduced sodium. No substitutions for the flavor created and highly recommended, however reduced sodium soy sauce or tamari may be substituted
Please note the recipe requires you to have moderately fast knife and chopping skills because you’ll be chopping and slicing most of the ingredients while the onions caramelize, including stirring together the sauce. If you’re newer or slower in the kitchen, I recommend chopping everything and making the sauce before beginning to caramelize the onions so you’re not scrambling or stressed.

Nutrition Information

Show Details

Serving 1 Calories 1326kcal (66%) Carbohydrates 159g (53%) Protein 89g (178%) Fat 45g (69%) Saturated Fat 8g (40%) Polyunsaturated Fat 33g Cholesterol 48mg (16%) Sodium 3503mg (146%) Fiber 32g (128%) Sugar 69g (138%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 1326 kcal

% Daily Value*

Serving	1
Calories	1326kcal	66%
Carbohydrates	159g	53%
Protein	89g	178%
Fat	45g	69%
Saturated Fat	8g	40%
Polyunsaturated Fat	33g	194%
Cholesterol	48mg	16%
Sodium	3503mg	146%
Fiber	32g	128%
Sugar	69g	138%