SIMPLE BROCCOLI STIR-FRY
Stir-frying has stood the test of time. It's a wonderful way to cook small pieces of vegetables and meat quickly, without a lot of fat. Prepping your ingredients ahead of time and having them near your stovetop is the key to success. This recipe can be made in a large nonstick skillet, but consider purchasing a wok: Carbon steel and cast-iron take on high heat well, and the concave shape makes stir-frying foods easy and fast.
Provided by Food Network Kitchen
Time 10m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Trim the florets off the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks with a vegetable peeler to remove the tough outer skin, and slice 1/4 inch thick on the diagonal. Set aside.
- Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
- Heat a large wok over high heat. Add 2 tablespoons of the vegetable oil, and swirl to coat the wok. Once the oil begins to smoke, add the broccoli florets and stems. Cook, stirring constantly, until browned around the edges, about 2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2 minutes more. Push the broccoli to the edges of the pan, forming an empty well in the center. Add the remaining 1 teaspoon vegetable oil, then the scallions, garlic, ginger and pepper flakes, and stir until aromatic, 30 to 45 seconds. Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated, about 30 seconds. Remove from the heat, add the sesame oil and stir to coat. Serve with rice.
- Copyright 2014 Food Network, LLC. All rights reserved.
COLORFUL CRAB STIR-FRY
My love for seafood has carried over from childhood, when we used to fish together as a family. So I was happy to find this change-of-pace recipe that combines stir-fry with seafood. It tastes like a special treat but is a breeze to prepare.-Lee Deneau, Lansing, Michigan
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- In a small bowl, combine the cornstarch, bouillon, water and soy sauce until smooth; set aside. In a large skillet or wok, stir-fry carrots in oil. Add the peas, red pepper, ginger and garlic; stir-fry 1-2 minutes longer or until vegetables are crisp-tender., Stir cornstarch mixture and gradually add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add crab; heat through. Serve with rice if desired.
Nutrition Facts : Calories 126 calories, Fat 4g fat (0 saturated fat), Cholesterol 7mg cholesterol, Sodium 562mg sodium, Carbohydrate 16g carbohydrate (4g sugars, Fiber 2g fiber), Protein 7g protein. Diabetic Exchanges
STIR-FRIED BROCCOLI
-Sara Farley, Brielle, New Jersey
Provided by Taste of Home
Categories Side Dishes
Time 15m
Yield 2 servings.
Number Of Ingredients 7
Steps:
- In a small bowl, whisk the cornstarch, sugar, broth and soy sauce until smooth; set aside. In a small skillet, stir-fry the broccoli and garlic in oil for 2 minutes. Stir broth mixture and add to broccoli mixture. Bring to a boil; cook and stir for 1-2 minutes or until broccoli is tender and sauce is thickened.
Nutrition Facts : Calories 171 calories, Fat 14g fat (2g saturated fat), Cholesterol 0 cholesterol, Sodium 779mg sodium, Carbohydrate 9g carbohydrate (4g sugars, Fiber 2g fiber), Protein 4g protein.
IMITATION CRAB STIR-FRY
This is a filling, tasty dish. Perfect for those who are watching their waistlines and are tired of bland cuisine.
Provided by MAWs Kitchen
Categories One Dish Meal
Time 50m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Prepare all fresh veggies and place into individual bowls.
- Sprinkle a pinch of ground ginger and salt on onions, cauliflower, cabbage, snow peas and tomatoes.
- Coat bottom of frying pan or wok with olive oil.
- When oil is hot add onions and sear for 5 minutes on high.
- Add garlic, cabbage, snow peas and cauliflower.
- Stir all ingredients together and add soy sauce to taste.
- Decrease heat and cover pan. Let simmer for about 15 minutes.
- Add imitation crab, toss ingredients to mix and cover. Simmer for an additional 15 minutes.
- Serve as is or over a bed of white rice.
Nutrition Facts : Calories 126.8, Fat 0.7, SaturatedFat 0.2, Cholesterol 17, Sodium 739.2, Carbohydrate 23.4, Fiber 3.1, Sugar 10.8, Protein 8.4
STIR-FRIED BROCCOLI WITH CRABMEAT
A quick and easy stir-fry side dish features delicate flavors of broccoli with salad-style imitation crabmeat.
Provided by By Betty Crocker Kitchens
Categories Side Dish
Time 20m
Yield 4
Number Of Ingredients 9
Steps:
- Pare outer layer from broccoli. Cut broccoli lengthwise into 1-inch stems; remove flowerets. Cut stems diagonally into 1/4-inch slices. Place broccoli stems in boiling water; heat to boiling. Cover and cook 30 seconds. Add flowerets; heat to boiling. Cover and cook 30 seconds; drain. Immediately rinse in cold water; drain.
- Cut green onions into 1/2-inch pieces; slice lengthwise in half. Mix cornstarch and water.
- Heat wok or 12-inch skillet over high heat. Add vegetable oil; rotate wok to coat side. Add broccoli and garlic; stir-fry 1 minute.
- Add broth; heat to boiling. Stir in cornstarch mixture; cook and stir until thickened. Stir in crabmeat, green onions and sesame oil; cook and stir 1 minute.
Nutrition Facts : Calories 185, Carbohydrate 10 g, Cholesterol 15 mg, Fat 2, Fiber 2 g, Protein 11 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 870 mg
STIR-FRIED BROCCOLI WITH CRABMEAT
Number Of Ingredients 10
Steps:
- Pare outer layer from broccoli stalks. Cut broccoli lengthwise into 1-inch stems remove flowerets. Cut stems diagonally into 1/4-inch slices. Place broccoli stems in boiling water heat to boiling. Cover and cook 30 seconds. Add flowerets heat to boiling. Cover and cook 30 seconds drain. Immediately rinse in cold water drain. Drain crabmeat thoroughly remove cartilage. Squeeze out excess moisture. Cut green onions diagonally into 1-inch pieces. Mix cornstarch and water.Heat wok until very hot. Add vegetable oil tilt wok to coat side. Add broccoli and garlic stir-fry 1 minute. Add broth and salt heat to boiling. Stir in cornstarch mixture cook and stir until thickened. Stir in crabmeat, green onions and sesame oil cook and stir 1 minute or until crabmeat is hot.4 servings**Fresh crabmeat adds such a wonderful flavor that the cooking and picking process is truly worth the effort. Drop 2 Dungeness crabs into boiling water in a large kettle or stockpot. Simmer about 10 minutes and drain. When crabs are cool enough to handle, break off claws andd extract meat with a small fork or pick. Pull off the top shell and break off the legs. Scrape away the gills and remove internal organs carefully. Pick out as much meat as you can find in the body and legs.From "Betty Crocker's New Chinese Cookbook." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.
Nutrition Facts : Nutritional Facts Serves
CHINESE BROCCOLI WITH CRABMEAT
Provided by Nina Simonds
Categories Wok Leafy Green Shellfish Side Stir-Fry Quick & Easy Seafood Crab Gourmet Sugar Conscious Dairy Free Wheat/Gluten-Free Peanut Free Tree Nut Free Soy Free
Yield Makes 6 side-dish servings
Number Of Ingredients 14
Steps:
- Peel broccoli stems with a vegetable peeler, then, keeping stems separate, cut stems, leaves, and florets diagonally into 1-inch pieces. Cook stem pieces in an 8-quart pot of (unsalted) boiling water 1 minute, then add leaves and florets and cook, stirring occasionally, until stems are crisp-tender, about 2 minutes more. Drain in a colander and rinse under cold running water to stop cooking. Drain broccoli well.
- Stir together chicken broth, cornstarch, sesame oil, sugar, salt, pepper, and 2 1/2 tablespoons rice wine in a bowl until combined well.
- Heat wok over high heat until a bead of water dropped onto cooking surface evaporates immediately. Add 2 1/4 teaspoons oil, swirling it around wok. Add crabmeat and stir-fry 30 seconds. Add remaining 2 tablespoons rice wine, then stir-fry 30 seconds more and transfer to a bowl.
- Add remaining 2 1/4 teaspoons oil to wok and heat until it begins to smoke. Add scallion and ginger and stir-fry until fragrant, about 10 seconds. Stir sauce, then add to wok and simmer, stirring occasionally, until thickened, 1 to 2 minutes. Add broccoli and crabmeat, then toss lightly to combine and transfer to a platter. Serve immediately.
- *Available at Asian markets and ethnicgrocer.com.
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