Tag Archives: veggies

Broccoli Stir Fry

Broccoli Stir Fry

I’ve eaten a lot of Beef Broccoli Stir Fry. I made it for myself and my staff in my restaurants. So for this one I had a raw steak and some leftover cooked broccoli. I wanted to cook the steak around lunch time, refrigerate it and then make the stir fry when my wife got home for dinner and use some of the cold steak in the dish while it was cooking. But things happened and the steak was still raw at dinner time. So when my wife got home, I started up the grill, put the steak on and in the 12 minutes it took to cook the steak, the stir fry was done! OK, here we go…

Ingredients

  • 1 tbl butter, or avocado oil, or coconut oil
  • Half of yellow onion, peeled, sliced
  • 1 small carrot, peeled, halved, cut into thin slices
  • 1 red sweet bell pepper, sliced
  • 1 small can of sliced water chestnuts
  • 1 cup leftover cooked broccoli, chopped
  • 1 tsp lemon grass paste
  • 1 tsp cilantro paste, or fresh cilantro to taste
  • 1 tbl Hoisin sauce
  • 2 tsp ginger paste, or 1 tsp ground ginger
  • 1 tbl soy sauce

Here’s a pick of the store bought “pastes”

Method

You have just 12 minutes to get this done while the steak is cooking. OK, sorry about that. No steak, this is just a vegetable recipe. But let me say this. I don’t ever cut up all my ingredients and then start cooking. So with the above ingredients, I would prep the onion and start cooking it in the pan. Then I’d prep the carrot, add that to the pan and so on! Everybody does that right?

  1. Melt butter in a fry pan or wok
  2. Add yellow onion and cook until limp
  3. Add carrots, cook while prepping bell pepper
  4. Add can of sliced water chestnuts
  5. Add leftover broccoli, cook some more, toss it all around, do the hokey pokey, etc
  6. Add the remaining ingredients and stir or toss to combine and bring up to heat

Enjoy!

Food for Thought – Veggies and Carbs

More on Veggies!

Vegetables are good. In general that is! Some have a high sugar content and therefore are high in carbs. You don’t want to be Bugs Bunny and eat carrots all day! Onions too! You might not think there is a lot of sugar in an onion, but there is. I caramelize a lot of onions in my restaurant without adding any sugar to them. This is because the sugars come out of the onion while you’re cooking them and caramelize in the pan. Not that you can’t eat any carrots or onions, just watch your intake. I worked in a factory while in college and there was these two older guys that would eat raw onions like apples. Don’t do that! Not because it’s weird, but because you don’t want to eat too many carbs!
When buying vegetables, remember, buying local, organic is the best with emphasis on the local. You can buy organic veggies any time of the year, like asparagus, but are they the best for you and the  planet? Asparagus is a spring crop. If you see asparagus and its the middle of winter, that asparagus probably is not from anywhere near you. Maybe from another hemisphere! I live in Arizona. The US gets a lot of produce from Mexico and South America. To get that produce from these far away places, it usually is picked before it’s ripe and the carbon footprint is definitely not green! If the produce is not marked where it’s from, ask the grocer. They know!
Some low carb veggies include bok choi, romaine, Boston Bibb, cauliflower, squash, cucumber, radishes, garlic and mushrooms.
Some of my go to vegetables include broccoli, asparagus, bell peppers (they are on the sweet side, so some moderation is required), brussel sprouts, cabbage and greens. Any kind of greens. My wife grew kale for me in her garden and it was fantastic! I joined a CSA one year. That stands for Community Supported Agriculture and I would get a box of organic vegetables every week from local farmers. It was a surprise box, but most of the time there were greens including collard greens, kale, turnip greens and beets with their greens. Fantastic stuff. I also make a lot of spinach feta quiches in my restaurant and sometimes I cook a little extra fresh spinach for me and have it as a snack. Spinach is good for you, so if you want to be a Popeye, that’s ok! Remember, no Bugs Bunny!