How to Make a Broccoli Rice Stir-Fry That Eliminates Food Waste

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 How to Make a Broccoli Rice Stir-Fry That Eliminates Food Waste


Image: Jessica Cording Nourishment

Cauliflower rice had its instant in the spotlight, and it even now deserves a put in your kitchen area. But if you fell into this food craze headfirst and are starting to get unwell of cauliflower rice in every little thing, you might be in luck. Its relative, broccoli rice, delivers a continue to-healthful substitute with a uniquely distinctive flavor. Additionally, you are going to protect against some meals waste from heading into the trash. Probabilities are you normally toss out those broccoli stalks when you are chopping a bunch into florets. But you can toss them into a food items processor and change them into flexible rice. Use it to make almost everything from burritos and pizza crust to salads, soups, and “grain” bowls. (Related: The Upcycled Foods Trend Is Rooted In Trash)

And, don’t dismiss this OG veggie so fast—broccoli is a nutrient-packed powerhouse that delivers nutritional vitamins A and C, calcium, potassium, and fiber. (FYI, in this article are some of the finest calcium sources for vegans.)

Broccoli Rice Stir-Fry

Serves 2

Components

  • 2 tablespoons avocado, sunflower, or canola oil, divided
  • 1 modest yellow onion, diced
  • 1/2 pound floor turkey
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • 1-inch knob ginger, minced
  • 1 huge or 2 tiny heads broccoli
  • 1 bell pepper, sliced
  • 1 to 2 tablespoons light soy sauce or gluten-no cost tamari

Directions

  1. To make broccoli rice, minimize florets off of broccoli and set apart. Toss stalks into a foods processor and pulse right up until it resembles rice.
  2. Warmth 2 teaspoons of avocado oil in skillet. Add riced broccoli. Cook right up until just starts to soften. Established apart. Wipe down skillet.
  3. Warmth remaining avocado oil in skillet above medium warmth. Add onion and sauté until eventually translucent about 5 minutes. Add ginger and garlic. Sauté till aromatic about 1 moment. Add floor turkey and cook dinner until eventually browned. Increase broccoli florets and pepper. Cook dinner until eventually veggies have softened. Insert soy sauce.
  4. Add broccoli rice to skillet and toss properly to coat.

On the lookout for variants on this dish? Make it your have by substituting an additional protein these kinds of as rooster or thinly sliced beef for the turkey. You can also change this into a vegetarian dish by working with tofu or tempeh.

Nourishment info: 345 calories, 9g carbs, 3g fiber, 24g overall fat, 26g protein. In addition, 99 % of your DV for vitamin C and 20 p.c DV for iron.

wide-broccoli-rice-stir-fry.jpg

Image: Jessica Cording Nourishment

Cauliflower rice experienced its instant in the spotlight, and it even now deserves a place in your kitchen. But if you fell into this foods pattern headfirst and are starting to get sick of cauliflower rice in every little thing, you’re in luck. Its relative, broccoli rice, delivers a nonetheless-healthful different with a uniquely distinctive flavor. Additionally, you’ll stop some food stuff waste from heading into the trash. Chances are you commonly toss out all those broccoli stalks when you happen to be chopping a bunch into florets. But you can toss them into a food processor and transform them into multipurpose rice. Use it to make anything from burritos and pizza crust to salads, soups, and “grain” bowls. (Linked: The Upcycled Food stuff Pattern Is Rooted In Trash)

And, do not dismiss this OG veggie so fast—broccoli is a nutrient-packed powerhouse that offers natural vitamins A and C, calcium, potassium, and fiber. (FYI, here are some of the most effective calcium resources for vegans.)

Broccoli Rice Stir-Fry

Serves 2

Substances

  • 2 tablespoons avocado, sunflower, or canola oil, divided
  • 1 compact yellow onion, diced
  • 1/2 pound ground turkey
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
  • 1-inch knob ginger, minced
  • 1 large or 2 small heads broccoli
  • 1 bell pepper, sliced
  • 1 to 2 tablespoons gentle soy sauce or gluten-free of charge tamari

Directions

  1. To make broccoli rice, reduce florets off of broccoli and set apart. Toss stalks into a food items processor and pulse right until it resembles rice.
  2. Heat 2 teaspoons of avocado oil in skillet. Insert riced broccoli. Prepare dinner until just starts to soften. Established aside. Wipe down skillet.
  3. Heat remaining avocado oil in skillet about medium warmth. Add onion and sauté till translucent about 5 minutes. Add ginger and garlic. Sauté right up until aromatic about 1 moment. Insert floor turkey and cook until browned. Insert broccoli florets and pepper. Cook until eventually vegetables have softened. Insert soy sauce.
  4. Increase broccoli rice to skillet and toss well to coat.

On the lookout for versions on this dish? Make it your own by substituting one more protein such as rooster or thinly sliced beef for the turkey. You can also change this into a vegetarian dish by applying tofu or tempeh.

Nutrition info: 345 energy, 9g carbs, 3g fiber, 24g whole unwanted fat, 26g protein. As well as, 99 per cent of your DV for vitamin C and 20 p.c DV for iron.



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