Easy Broccoli Stir Fry with Brown Rice
- Updated on Feb 11, 2021
Easy Broccoli Stir Fry with Brown Rice
Quick and delicious veggie side dish. High Protein, low carb, vegan and done within 30 minutes. In my opinion a must-have recipe.
Servings:2 servings
Calories:458kcal
Ingredients
- ½ cup brown rice
- 7 oz firm tofu
- 3 cups broccoli (roughly one bunch)
- 2 tsp olive oil (different oil is also fine)
- 1 tbsp sesame seeds
- 2 tbsp peanuts
- 2 spring onions (sliced)
- 2-3 tbsp water
- Salt to taste
For the sauce
- ⅕ cup water
- 2 tbsp soy sauce (dark)
- 4 tsp sweet chili sauce
- 4 tsp vinegar (lemon juice is also fine)
- 1 tsp cornstarch
Instructions
Brown Rice
- Cook the brown rice according to package instructions.½ cup brown rice
Tofu
- Cube the tofu. Then grab a small pan, add half the olive oil and fry the tofu cubes on medium heat for 15 – 20 minutes, until crispy. Add a dash of salt, once you start sizzling them.7 oz firm tofu, 2 tsp olive oil, Salt to taste
Broccoli Stir Fry
- Cut the broccoli into small florets, then wash and rinse these fellas.3 cups broccoli
- Get a pan to medium/high heat. Pour in water, one finger thick. And in the broccoli goes. Lid on top. Cook for about 10 minutes.
- In a small bowl whisk together the corn starch with cold water. Add in soy sauce, olive oil, sweet chili sauce and vinegar. Mix well.2 tsp olive oil, 2 tbsp soy sauce, 4 tsp sweet chili sauce, 4 tsp vinegar, 1 tsp cornstarch, ⅕ cup water
- Slice up the green onions and peanuts.2 spring onions, 2 tbsp peanuts
- Set the cooked broccoli aside and pour in the sauce. Let it get hot and thicken up.
- Now throw back in the broccoli. Stir gently for another 30 seconds.
- Add salt to taste. Maybe some more vinegar.
- Assemble rice, broccoli stir fry and tofu on a plate. Add sesame seeds, peanuts and green onions. Done! Indulge immediately or when cold.1 tbsp sesame seeds
NOTES
Tip: Feel free to use frozen broccoli, works nicely as well.
Freezable? Yes, absolutely (always reheat rice extra thoroughly).
Nutrition
Nutrition Facts
Easy Broccoli Stir Fry with Brown Rice
Amount per Serving
Calories
458
% Daily Value*
Fat
17
g
26
%
Saturated Fat
2
g
13
%
Sodium
1162
mg
51
%
Potassium
723
mg
21
%
Carbohydrates
58
g
19
%
Fiber
8
g
33
%
Sugar
8
g
9
%
Protein
22
g
44
%
Vitamin A
970
IU
19
%
Vitamin C
124
mg
150
%
Calcium
268
mg
27
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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