Broccoli/Cashew Stir Fry

Tonight’s stir-fry is loaded with nutrients!  Broccoli is available pretty much year round and you can cash in on cashews in either bulk foods or the nut aisle. (I’ve actually met some very interesting people in the “nut isle.”)   Enjoy!
Grocery List Broccoli Cashew Stir Fry
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Broccoli Cashew Stir Fry


garlic (if needed)

yellow onion (if needed)

red bell pepper (if needed)

10 oz. broccoli

4 oz. crimini or white mushrooms

1 Roma tomato 

 6 oz. roasted low-salt cashews

Canned/Dried Foods

brown rice (if needed)

low sodium veggie broth (if needed)

one 6 oz. can sliced water chestnuts

sesame oil (if needed)

low sodium soy sauce (if needed)

rice wine vinegar (if needed)

cornstarch (if needed)

dried basil leaves (if needed)

Frozen Foods

Chickenless tenders (if eating meatless)


1 boneless, skinless chicken breast (if eating meat)

Chilled Foods/Dairy


Nutritional Value Broccoli Cashew Stir Fry

Nutritional Analysis

Broccoli Cashew Stir Fry

Per Serving

Calories: 610

Protein: 25 g

Carbohydrates: 70 g

Total Fat: 26 g

(Saturated Fat: 3.5 g

Dietary Fiber: 10 g

Cholesterol: 20 mg

Sodium: 400 mg

% calories from fat: 39.6 %

Serving Size:

6 oz. rice with 2 C. stir fry topped with chopped tomatoes.