BROCCOLI STIR FRY
Calories: 200-250 (serves 2) Major part carbs followed by fats and proteins
For this easy broccoli stir fry, I use olive oil, minced garlic, fresh ginger, black pepper and vegetables. I also like to add a few pinches of crushed red pepper flakes for extra heat, but that is optional. I prefer to add homemade garam masala for flavour.
THE REMAINING STIR FRY INGREDIENTS ARE:
- Olive Oil:For sautéing the veggies.
- Broccoli:1 medium size. Chop it into bite-size florets.
- Paneer: 50-100gms in small cubes
- Cremini Mushrooms:Adds delicious texture and flavour and makes the stir fry heartier.
- Vegetables like onion and tomatoes cube size
- Bell Pepper:You can use red, yellow or orange bell pepper depending on what you have on hand (1-2 bells)
- Baby corn: 50gms
HOW TO MAKE BROCCOLI STIR FRY
Stir-fry the vegetables. First, heat the olive oil in a non-stick or iron pan over medium-high heat. Then add minced garlic and onion. Stir till slight brown. Add bell peppers and cook for 2-3 more minutes, until the veggies are crisp-tender. Add broccoli, cut the broccoli into small bite-size pieces so that it will quickly become tender in the hot pan (pre-boil if you wish) and mushrooms (slightly boiled) to the pan and cook, stirring often, for 4-5 minutes. Cook the vegetables to crisp-tender. It’s best if they have a little bite to them, rather than be mushy. As you stir fry the veggies, adjust the heat between medium and medium-high as needed when cooking. If the pan seems to be getting too hot on medium-high, turn it down a bit. Add your favourite masalas for flavour with crushed red chillies and enjoy.