STIR FRIED BEEF AND BROCCOLI

STIR FRIED BEEF AND BROCCOLI
An authentic and healthier version as it has less oil plus it is far less saucy than your typical Chinese restaurant version.
Source:
Recipe type: Stir Fry
Serves: serves 2
Ingredients
  • 200g/7oz beef, sliced thinly against the grain
  • 1 head broccoli, cut into florets (about 4 cups), blanched or steamed (should be still crisp)
  • 1 tbsp ginger, julienned
  • 1 ½ tbsp oil
  • ¼ cup All Purpose Stir Fry Sauce
  • ½ cup water
Directions
  1. Heat oil in a wok or frying pan over high heat.
  2. Add ginger and sauté for 10 seconds,
  3. then add beef and cook until sealed and browned on the outside but not yet cooked through, about 1 minute
  4. Add the remaining ingredients and stir fry until the sauce is thickened. Serve immediately.

 

Chicken Broccoli Mushroom Stir Fry

Chicken Broccoli Mushroom Stir Fry
Quick and delicious every time
Source:
Recipe type: Main
Serves: 4 servings
Ingredients
  • 1-pound chicken breast or cooked chicken,
  • cubed
  • Salt, to taste & Pepper, to taste
  • 1-pound broccoli florets
  • 8 ounces’ mushrooms, sliced
  • 3 tablespoons oil for frying
  • For the sauce:
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 2 teaspoons sesame oil
  • ⅓ cup reduced-sodium soy sauce
  • 1 tablespoon brown sugar
  • 1 cup chicken broth
  • ¼ cup flour
Directions
  1. If using cooked chicken skip this step. In a large pan, on medium-high heat, add 1 tablespoon of oil. Once the oil is hot, add chicken, season with salt and pepper, and sauté until cooked through and browned.
  2. Remove cooked chicken from pan and set aside.
  3. In the same pan, heat 1 tablespoon of oil and add mushrooms. When the mushrooms start to soften, add broccoli florets and stir-fry until the broccoli is tender. Remove cooked mushrooms and broccoli from the pan and set aside.
  4. Add 1 tablespoon of oil to the pan and sauté garlic and ginger until fragrant. Add the remaining sauce ingredients and stir until smooth.
  5. Return the chicken and vegetables to the saucepan; stir until heated
Notes
Serve with hot rice or noodles.



I buy a rotisserie chicken which will provide lots of extra chicken for these types of meals also can be used to make a great quick Bok Choy Chicken soup in less than 30 minutes by using the cooked rather than raw chicken to make this soup.

 

Light Cranberry-Raisin Broccoli Salad

Light Cranberry-Raisin Broccoli Salad
A delicious light version of Broccoli Salad with only about 120 Calories per serving. The best part of this salad? The longer it sits, the better it gets
Source:
Recipe type: Salad
Serves: 8 servings
Ingredients
  • ¼ cup finely chopped red onion
  • ⅓ cup light mayonnaise
  • 3 tablespoons nonfat Greek yogurt
  • 1 tablespoon cider vinegar
  • 1 tablespoon honey
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 4 cups coarsely chopped broccoli florets (about 1 bunch)
  • ⅓ cup slivered almonds, or pecans toasted
  • ⅓ cup reduced-sugar dried cranberries
  • ¼ cup raisins
  • 4 center-cut bacon slices, cooked and crumbled
Directions
  1. Soak red onion in cold water for 5 minutes; drain.
  2. Combine mayonnaise and next 5 ingredients (through pepper), stirring well with a whisk. Stir in red onion, broccoli, and remaining ingredients. Cover and chill 1 hour before serving.

 

Cheddar Broccoli Quinoa Bites

Cheddar Broccoli Quinoa Bites
If you love the flavor of Broccoli & Cheddar, you’ll love these mini Broccoli Cheddar Quinoa Bites. They pack full flavor with lots of protein. You’ll have a hard time restraining yourself to eating only a normal portion. They are that good.
Source:
Recipe type: Side Dish
Serves: 36 Bites
Ingredients
  • ½ cup quinoa, rinsed and drained
  • 1 cups chicken broth
  • 2 eggs, beaten
  • 2 cups broccoli florets, finely chopped
  • 1 Habanero Chili finely chopped
  • 1 cup diced onion
  • 1 garlic clove, minced
  • salt and pepper to taste
  • 1 ½ cups sharp cheddar cheese, plus a little extra for the top
Directions
  1. Heat the quinoa and chicken broth in a medium saucepan over medium heat. Bring to a boil, then turn down to low and let simmer for 15-20 minutes, or until the liquid is evaporated and the quinoa is tender.
  2. Preheat the oven to 350. Spray a mini muffin tin with non-stick spray.
  3. In a large mixing bowl, stir together all of the ingredients until combined.
  4. Scoop tablespoonsful of the mixture into the muffin tins. Sprinkle a little extra cheddar on top of each quinoa bite.
  5. Bake in the preheated oven 15-20 minutes, until browned.
Notes
Use a rice cooker to make the quinoa same proportions (easy no fussing about time or checking to see if done. The rice cooker will stop when it is done and keep warm.

No need to rinse and drain the quinoa if you have a pre-rinsed package of quinoa.
Nutrition Information
Serving size: 3 bites (87 g) Calories: 121 Fat: 6.3 g Saturated fat: 3.3 g Trans fat: 0 Carbohydrates: 9.2 g Sugar: .9 Sodium: 199 mg Fiber: 1.3 g Protein: 7.1 g Cholesterol: 42 mg

   

Here’s a video on how to make these Cheddar Broccoli Bites:

One Pan Roasted Fresh Salmon with Roasted Broccoli & Brussels Sprouts. (A Cuisinart Steam/Convection Oven Recipe)

One Pan Roasted Fresh Salmon with Roasted Broccoli & Brussels Sprouts. (A Cuisinart Steam/Convection Oven Recipe)
Nothing simpler then using one pan and having dinner ready in 15 minutes that is tasty and delicious and not to mention nutritious and low calorie.
Source:
Recipe type: Main Dish
Serves: 2
Cook time: 
Total time: 
Ingredients
  • Aluminum foil
  • Non stick vegetable oil cooking spray
  • 2 salmon fillets (about . each)
  • salt and pepper to taste
  • For the salmon glaze
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • ½ teaspoons ginger minced
  • 2 garlic cloves minced
  • ½ teaspoon fresh dill chopped
  • ½ teaspoon fresh basil chopped
  • ½ teaspoon fresh thyme chopped
  • For the Veggies
  • 1 cup Brussel sprouts halved
  • 1 cup broccoli flowerets
  • 1 tablespoon fresh thyme chopped
  • 1 tablespoon olive oil
  • ½ tablespoons lemon juice
  • 1 clove garlic minced
Directions
  1. Cover the sheet pan with aluminum foil and spray with non stick cooking spray. Spread out your Brussel sprouts and broccoli flowerets on one half of the pan and drizzle with 1 Tbsp. olive oil and ½ Tbsp. lemon juice. Season with salt and pepper and sprinkle the garlic and ½ Tbsp. thyme over the veggies.
  2. In a small blow combine 1 Tbsp. lemon juice, 1 Tbsp. honey, 1 tsp ginger, 2 cloves garlic minced, and 1 ½ teaspoon thyme, dill, basil. Set aside.
  3. Place salmon on the other side season both sides with salt and pepper and brush the glaze onto both sides.
  4. Place in the Cuisinart Steam oven on the middle rack and use the bake and steam setting at 400 F for 10 minutes (the time may have to be adjusted depending on the thickness of the salmon) The salmon should flake easily with a fork when it’s ready. When done change the setting to broil at for 3 minutes.
Nutrition Information
Serving size: 4 oz salmon and 1 cup of veggies Calories: 277 Fat: 14.4 g Carbohydrates: 15.9 g Sugar: 9.9 g Sodium: 66 mg Fiber: 2.5 g Protein: 24.2 g Cholesterol: 50 mg

 

Broccoli Mandarin Salad

Broccoli Mandarin Salad
This is another really good broccoli salad recipe - with mandarin oranges
Source:
Serves: 8
Ingredients
  • Dressing
  • 2 eggs
  • ¼ cup sugar
  • 1 teaspoon cornstarch
  • 1 teaspoon dry mustard
  • ¼ cup white wine vinegar
  • ¼ cup water
  • ½ cup mayonnaise
  • Salad
  • 4 cups fresh broccoli florets
  • ½ cup raisins
  • 8 slices bacon, cooked and chopped
  • 1 cups mushrooms, diced
  • 10 ounces mandarin oranges, drained
  • ½ red onion, sliced
  • ½ cup slivered toasted almonds
Directions
  1. For the Dressing,
  2. In a saucepan, whisk together eggs, sugar, cornstarch and dry mustard.
  3. Add vinegar and water and cook slowly until it is thickened.
  4. Remove from heat and stir in mayonnaise. Cool.
  5. For the Salad
  6. marinate broccoli in dressing for several hours.
  7. Add bacon, mushrooms, toasted almonds, mandarin oranges, red onion and toss well.
  8. When ready to serve add toasted almonds
Notes
This can be made the day ahead

 

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