Skinny Broccoli and Mixed Vegetable Stir Fry
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Monday, August 31, 2015

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Skinny Broccoli and Mixed Vegetable Stir Fry

Kelly Mike - Monday, August 31, 2015

INGREDIENTS

Stir Fry
  • 2 large/extra-large sweet Vidalia onions, sliced thinly
  • 4 cloves garlic, minced finely
  • 3/4 teaspoon salt, or to taste
  • 3 to 4 tablespoons olive oil
  • 1 1/2 to 2 cups lightly steamed broccoli
  • 1 cup sliced baby portobello or white mushrooms
  • 1/2 cup red pepper, diced small
  • up to 1 cup additional vegetables, optional
  • up to 1 cup cooked protein, optional
  • bed of fresh kale or cooked rice for serving, optional
Sauce
  • 1/4 cup apple cider vinegar
  • 1/4 cup honey or agave to keep vegan
  • 2 tablespoons finely minced fresh ginger
  • 2 teaspoons white miso paste
  • generous pinch cayenne pepper, optional and to taste
  • salt, to taste

DIRECTIONS

  1. Please note the recipe requires you to have moderately fast knife and chopping skills because you'll be chopping and slicing most of the ingredients while the onions caramelize, including stirring together the sauce. If you're newer or slower in the kitchen, I recommend chopping everything and making the sauce before beginning to caramelize the onions so you're not scrambling or stressed.
  2. Stir Fry - To a large non-stick skillet, well-seasoned cast iron skillet, or wok, add the onions, garlic, sprinkle with salt, drizzle with olive oil, and cook covered over high heat for about 15 to 20 minutes, or until onions are caramelized and as browned, soft, and tender as desired. Stir mixture intermittently, especially towards the end of cooking, to ensure nothing burns.
  3. While onions are cooking, chop and steam the broccoli. To a medium microwave-safe bowl, add the broccoli, cover with water, cover bowl with plasticwrap, and cook on high power for 3 to 4 minutes, or until broccoli is crisp-tender; don't overcook. Drain and set aside.
  4. While broccoli steams and onions continue to caramelize, slice the mushrooms, peppers, prep any optional vegetables or protein you're using; set aside.
  5. Sauce - To a small bowl, add all ingredients and stir to combine; set aside.
  6. After onions are caramelized, remove them from the skillet and place in a medium bowl; set aside.
  7. To the skillet, add the mushrooms, peppers, optional additional vegetables, optional protein, the sauce, and allow mixture to simmer uncovered over high heat for 3 to 5 minutes, or until slightly reduced.
  8. Add the onions, broccoli, stir to combine, and cook for about 1 minute, just enough to rewarm the onions and broccoli and coat with sauce.
  9. Taste and if you think it needs a splash of apple cider vinegar, honey, salt, pepper, etc., add to taste.
  10. Serve over a large handful of fresh kale or over a bed of rice. Stir fry is best warm and fresh, but leftovers will keep airtight in the fridge for up to 3 days and I enjoy leftovers chilled.

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