Oil-Free Broccoli Stir Fry

This is my go-to stir fry recipe that gets me through the week! I love how simple and easy it is to cook, and how delicious it tastes. There are so many variations to this recipe that makes it a perfect staple meal for your family. Change-up the sauce by using my Spicy Peanut Sauce, change-up the vegetables to use whatever you have on hand, or change-up what you serve it on by using farro, quinoa, zoodles or even a pizza crust!

Prepare the Stir Fry Sauce

2 tsp cornstarch or tapioca flour

1 Tbsp rice vinegar

2 garlic cloves, pressed or minced

1/2 cup vegetable broth

1 Tbsp soy sauce, tamari or coconut aminos

1 Tbsp liquid sweetener - agave or maple syrup

2 tsp lime juice

1 tsp chili sauce such as samal oelek

1 tsp fresh ginger, grated

Freshly ground black pepper

1. In a small dish combine cornstarch and rice wine to make a slurry.

2. Combine all ingredients into a small saucepan over medium heat and stir.

3. Bring to a simmer, stir and remove from heat and set aside.

Vegetable Stir fry

2 cups broccoli florets

1 large carrot, sliced

1 cup thick-sliced mushrooms, in either halves or quarters

1 cup snap peas, cut on the bias - you could substitute zucchini chunks for the snap peas

1/2 cup onion, coarsely chopped

3 garlic cloves, minced

Fresh water

1. As with any stir fry, you’ll want to have all your vegetables chopped and ready to go.

2. Heat a wok or large fry-pan over high heat. You’re going to stir fry without oil, here’s a great tutorial on how to Cook With No Oil.

3. Once the pan is hot add the onions. Let cook a minute or so until the begin to color. Next, add the mushrooms and let cook for a minute or two and again until they begin to brown. Now add the broccoli and carrots and let cook for a minute or so again.

4. Add 1 tablespoon fresh water and place a lid over the top, this will help the broccoli steam a bit. Let cook for another minute or two. Then remove the lid and check for doneness, it should be somewhat tender and still bright in color.

5. Add the garlic and snap peas or zucchini and cook for a minute or so, tossing to ensure the garlic does not burn but gets heated through to release flavor.

6. Add stir fry sauce (above), cook and stir until heated through.

7. Serve over brown rice, quinoa or for zoodles.

Note:

As an alternative to a traditional brown stir fry sauce, try my Spicy Peanut Sauce. Delicious if you’re craving Pad Thai or as another twist, toss your stir fried veggies with this Spicy Peanut Sauce and spread it over a ready-made whole grain pizza crust and bake for 8-9 minutes in a 400F oven. Yummy!