Best 2 Broccoli And Cauliflower Stir Fry Recipes
**Broccoli and Cauliflower Stir-Fry: A Delightful Medley of Colorful Veggies**
Embark on a culinary journey with this vibrant and flavorful broccoli and cauliflower stir-fry, a delectable dish that showcases the harmonious union of fresh, crisp broccoli and cauliflower florets, enveloped in a symphony of aromatic spices and a luscious sauce. This stir-fry offers a delightful balance of textures, with the tender florets yielding to a satisfying crunch, while the medley of spices and the savory sauce create a tantalizing dance of flavors on your palate.
The recipe collection features three enticing variations of this stir-fry, each with its unique blend of ingredients and culinary flair. The classic broccoli and cauliflower stir-fry offers a straightforward approach, allowing the natural flavors of the vegetables to shine through, complemented by a simple yet flavorful sauce. For those seeking a spicy kick, the Szechuan broccoli and cauliflower stir-fry delivers a fiery punch with its bold and aromatic Szechuan sauce, sure to ignite your taste buds. And for a touch of umami richness, the oyster sauce broccoli and cauliflower stir-fry incorporates the distinct flavor of oyster sauce, creating a savory and satisfying dish.
These stir-fries are not only delectable but also incredibly versatile. They can be served as a standalone vegetarian main course, a vibrant side dish, or even as a flavorful addition to grain bowls, noodles, or rice. With their vibrant colors, delightful textures, and enticing aromas, these broccoli and cauliflower stir-fries are sure to become a staple in your culinary repertoire, offering a healthy and satisfying meal that will tantalize your taste buds and leave you craving more.
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 vegetables: Fresh broccoli and cauliflower florets will give you the best flavor and texture.
- Cut the vegetables into uniform pieces: This will help them cook evenly.
- Don't overcrowd the pan: If you add too many vegetables to the pan at once, they will steam instead of stir-frying.
- Keep the heat high: This will help the vegetables stay crisp and tender.
- Stir constantly: This will prevent the vegetables from burning.
- Add the sauce at the end: This will help the sauce coat the vegetables evenly and prevent them from becoming watery.
- Garnish with fresh herbs: Fresh herbs like cilantro or basil will add a pop of color and flavor to the dish.
Conclusion:
This broccoli and cauliflower stir-fry is a quick, easy, and healthy meal that is perfect for busy weeknights. It is also a great way to get your daily dose of vegetables. With its vibrant colors and delicious flavors, this stir-fry is sure to be a hit with the whole family. So next time you are looking for a healthy and flavorful meal, give this broccoli and cauliflower stir-fry a try!
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#30-minutes-or-less #time-to-make #main-ingredient #cuisine #preparation #low-protein #healthy #vegetables #asian #easy #low-fat #vegetarian #dietary #low-cholesterol #low-saturated-fat #low-calorie #low-carb #healthy-2 #low-in-something
You'll also love
