Broccoli and Red Pepper Stir-Fry

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* Exported from MasterCook *

 

Broccoli and Red Pepper Stir-Fry

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1/2 cup reduced-sodium vegetable broth

1 1/2 tablespoons black bean garlic sauce (see note below)

1 tablespoon reduced-sodium soy sauce

1 tablespoon cornstarch

2 teaspoons rice wine vinegar

1 teaspoon toasted sesame oil

1/4 teaspoon red pepper flakes

1 tablespoon peanut oil

3 cups broccoli florets

1 tablespoon water

1 medium sweet red pepper -- cut into small

strips

2 cloves garlic -- minced

1 teaspoon fresh ginger -- minced

4 cups hot cooked rice

 

In a small bowl, whisk together the broth, garlic sauce, soy sauce,

cornstarch, vinegar, sesame oil and red-pepper flakes. Set aside.

 

Warm a wok or large no-stick skillet over high heat. Add the peanut

oil

and tilt the pan in all directions to coat the pan. Add the broccoli

and

stir-fry for 10 seconds. Add the water, cover and steam, shaking the

pan

occasionally, for 30 to 45 seconds, or until the broccoli is just

crisp-tender. Add the red peppers, garlic and ginger; stir-fry for 30

seconds, or until the peppers are just crisp-tender. Quickly whisk the

sauce and pour it into the pan. Cook and stir for 20 seconds, or just

until thickened. Serve over the rice.

 

*Black bean garlic sauce is a delicious prepared sauce available in

the

Oriental section of most supermarkets.

 

VARIATIONS

ASPARAGUS STIR-FRY: Omit the broth, black bean garlic sauce and

cornstarch. Increase the rice-wine vinegar to 2 tablespoons and add 1

teaspoon sugar. Replace the broccoli and water with 1/2 cup thinly

sliced

scallions, 1 large carrot (thinly sliced), 1 cup asparagus (cut into

1 "

pieces), 5 cups coarsely shredded savoy cabbage and 3 ounces fresh

oyster

mushrooms. Reduce the sweet red pepper to 1 cup small strips. Stir in

4

ounces mung bean sprouts before serving.

 

MIXED VEGETABLE STIR-FRY: To make the sauce, reduce the broth to 1/3

cup.

Omit the black bean garlic sauce, cornstarch, rice-wine vinegar and

sesame

oil. Add 2 teaspoons hoisin sauce and 1 teaspoon brown sugar. To make

the

vegetables, replace the broccoli, water and sweet red pepper with 1

cup

thinly sliced red onions, 1 cup sliced celery, 1 cup sliced

mushrooms, 1

cup trimmed snow peas and 1/2 cup sliced water chestnuts. Along with

the

sauce, add 1 cup baby corn (rinsed and halved lengthwise) and 2

tablespoons chopped fresh cilantro.

 

WILD MUSHROOM STIR-FRY OVER COUSCOUS: Replace the black bean garlic

sauce

with 2 tablespoons hoisin sauce. Omit the rice-wine vinegar. Replace

the

broccoli and water with 3 ounces sliced fresh shiitake mushrooms

(stems

removed), 3 ounces fresh oyster mushrooms, 3 sliced scallions and 3

ounces

trimmed snow peas. Use 2 sweet red peppers instead of 1. Replace the

rice

with hot cooked couscous.

 

Source:

" Prevention's The Healthy Cook "

Copyright:

" 1997 Rodale Press, Inc. "