Best 2 Broccoli And Cauliflower Stir Fry Recipes
Broccoli and cauliflower stir fry is a quick, easy, and delicious way to enjoy these two healthy vegetables. This dish is packed with vitamins, minerals, and antioxidants, and it can be prepared in under 30 minutes. Whether you're a beginner cook or a seasoned pro, you'll find that this stir fry is a great way to add some variety to your meals.
Here are our top 2 tried and tested recipes!
EMERIL'S BROCCOLI AND CAULIFLOWER STIR-FRY
Say goodbye to the days when you'd have to trick your kids in to eating their veggies. Have all your ingredients for this quick and delicious stir-fry ready -- they'll cook quickly in a sizzling hot wok.
Provided by Martha Stewart
Categories Food & Cooking Quick & Easy Recipes
Time 15m
Number Of Ingredients 9
Steps:
- Cook rice according to package instructions. Meanwhile, in a wok or large skillet, heat oil over high. Add garlic and cook until fragrant, 10 seconds. Add broccoli, cauliflower, bell pepper, and pinch of red pepper flakes and cook, stirring, about 4 minutes. Add broth and stir to combine. Cook, stirring constantly, until vegetables are crisp-tender, about 3 minutes. Add oyster sauce and cook, stirring to combine, 1 minute. Spoon over rice and serve immediately.
Nutrition Facts : Calories 328 g, Fat 8 g, Fiber 6 g, Protein 9 g
BROCCOLI AND CAULIFLOWER STIR FRY
A very healthy, easy, tasty Asian dish that reheats well for lunch the next day! Can be served as a main dish or side dish. Check out the calorie count! Great with rice!
Provided by swingncocoa
Categories Vegetable
Time 30m
Yield 5 serving(s)
Number Of Ingredients 11
Steps:
- Cut broccoli and cauliflower into smaller pieces.
- Heat water in a large wok to boiling and add broccoli and cauliflower.
- Let sit for 2-3 minutes, then remove from wok, drain and rinse with cold water.
- In same wok, heat 1-2 T oil on high. Add ginger, garlic, carrot, and green onion. Cook until garlic starts to turn brown. Be careful not to overcook!
- Add broccoli and cauliflower and stir.
- Add sauce, stir, and let simmer for several minutes.
- Serve immediately!
Tips:
- Use fresh, high-quality vegetables. This will make a big difference in the flavor and texture of your stir-fry.
- Cut your vegetables into uniform pieces. This will help them cook evenly.
- Don't overcrowd your stir-fry. If you do, the vegetables will steam instead of stir-frying.
- Use a well-seasoned wok or skillet. This will help prevent the vegetables from sticking.
- Stir-fry the vegetables over high heat. This will help them cook quickly and evenly.
- Add the sauce last. This will help prevent the vegetables from becoming soggy.
- Serve the stir-fry immediately. This is when it will be at its best.
Conclusion:
Broccoli and cauliflower stir-fry is a delicious and healthy dish that is easy to make. It is a great way to get your daily dose of vegetables, and it is also a good source of protein and fiber. This stir-fry is also very versatile, and you can easily customize it to your own taste. So next time you are looking for a quick and easy meal, give broccoli and cauliflower stir-fry a try.
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