Spicy Broccoli/Ginger Stir-Fry
Harvests are coming to a close so make a broccoli stir-fry tonight and add some fresh seasonal sweet peppers and onion. Enjoy the fresh local veggies while you can. You’ll add browned mushrooms, sliced water chestnuts and marinated tofu to fill out the variety of flavors and textures of this meal.
This stir-fry sauce has lots of interest with notes of fresh ginger and orange juice.
Grocery List Spicy Broccoli Stir-Fry
Broccoli Spicy-Ginger Stir Fry
Produce
garlic(if needed)
yellow onion(if needed)
1 bunch cilantro (if needed)
1 bunch green onions
14 oz. broccoli
6 oz. white or cremini mushrooms
red bell pepper(if needed)
fresh ginger root (if needed)
2 purple plums
Canned/Dried Foods
brown rice(if needed)
one 6 oz. can sliced, peeled water chestnuts
sesame oil (if needed)
low-sodium vegetable broth(if needed)
low-sodium soy sauce or tamari(if needed)
Asian garlic pepper sauce(if needed)
honey (if needed)
cornstarch(if needed)
coconut extract (if needed)
white wine to cook with
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
Nonfat milk (if needed)
orange juice (if needed)
One 7 oz. package Asian-style baked tofu
Nutritional Value
Spicy Broccoli Stir-Fry
Nutritional Analysis
Per Serving
Calories: 540
Protein: 13 g
Carbohydrates: 89 g
Total Fat: 11 g
(Saturated Fat: 1 g
Dietary Fiber: 10 g
Cholesterol: 0 mg
Sodium: 630 mg
% calories from fat: 18.9 %
Serving Size
2/3 C. – 5 oz. – rice + 1/2 or 2 C. of the stir fry mixture and 1 plum
