Almond and Curry Broccoli Stir-Fry
Posted: Tue Mar 23, 2010 1:36 pm
Almond and Curry Broccoli Stir-Fry
Ingredients:
1 1/2 cups water
2 cups instant brown rice, preferably Minute brand
1-inch piece ginger root
2 tablespoons rice vinegar
1 tablespoon low-sodium tamari (may substitute low-sodium soy sauce)
2 teaspoons toasted sesame oil
3/4 pound broccoli
1 medium red onion
2 tablespoons olive oil, plus more as needed
1/3 cup sliced skin-on almonds
1 tablespoon store-bought green curry paste or curry powder, or to taste
Leaves from 4 or 5 stems cilantro
Preparation:
Heat the water in a medium saucepan over high heat. When it comes to a boil, add the rice and stir to combine. Once it returns to a boil, cover and remove from the heat.
Peel and grate the ginger root; place in a medium bowl along with the rice vinegar, tamari and sesame oil. Stir to combine.
Cut the broccoli into bite-size florets to yield 2 cups. If desired, cut some of the tender stalks into thin strips and add to the florets.
Cut the onion in half, then into very thin half-moon slices to yield about 1 1/2 cups.
Heat the olive oil in a wok or medium saute pan over medium-high heat until the oil shimmers.
Add the almonds and toast for 1 to 2 minutes, stirring constantly, until they are very lightly browned.
Add the green curry paste or curry powder and stir to combine. When it is fragrant, add the onion and stir-fry for 2 to 3 minutes, until softened.
Add the broccoli and stir-fry for 2 minutes; it should still be barely crisp. Taste, and add curry paste or powder as needed. If the mixture seems dry, add a teaspoon or two of olive oil.
Add the tamari-ginger mixture and stir to coat evenly; cook until heated through and just bubbling. Remove from the heat.
Coarsely chop the cilantro leaves and add to the stir-fry, tossing lightly to combine. Remove from the heat.
Uncover the rice; divide it among individual shallow bowls, then top with the stir-fry mixture. Serve immediately. Makes4 servings
Nutritional Info:
Per serving: 555 calories
4 g protein
80 g carbohydrates
19 g fat, 2 g saturated fat
0 mg cholesterol
345 mg sodium
6 g dietary fiber
3 g sugar.
Ingredients:
1 1/2 cups water
2 cups instant brown rice, preferably Minute brand
1-inch piece ginger root
2 tablespoons rice vinegar
1 tablespoon low-sodium tamari (may substitute low-sodium soy sauce)
2 teaspoons toasted sesame oil
3/4 pound broccoli
1 medium red onion
2 tablespoons olive oil, plus more as needed
1/3 cup sliced skin-on almonds
1 tablespoon store-bought green curry paste or curry powder, or to taste
Leaves from 4 or 5 stems cilantro
Preparation:
Heat the water in a medium saucepan over high heat. When it comes to a boil, add the rice and stir to combine. Once it returns to a boil, cover and remove from the heat.
Peel and grate the ginger root; place in a medium bowl along with the rice vinegar, tamari and sesame oil. Stir to combine.
Cut the broccoli into bite-size florets to yield 2 cups. If desired, cut some of the tender stalks into thin strips and add to the florets.
Cut the onion in half, then into very thin half-moon slices to yield about 1 1/2 cups.
Heat the olive oil in a wok or medium saute pan over medium-high heat until the oil shimmers.
Add the almonds and toast for 1 to 2 minutes, stirring constantly, until they are very lightly browned.
Add the green curry paste or curry powder and stir to combine. When it is fragrant, add the onion and stir-fry for 2 to 3 minutes, until softened.
Add the broccoli and stir-fry for 2 minutes; it should still be barely crisp. Taste, and add curry paste or powder as needed. If the mixture seems dry, add a teaspoon or two of olive oil.
Add the tamari-ginger mixture and stir to coat evenly; cook until heated through and just bubbling. Remove from the heat.
Coarsely chop the cilantro leaves and add to the stir-fry, tossing lightly to combine. Remove from the heat.
Uncover the rice; divide it among individual shallow bowls, then top with the stir-fry mixture. Serve immediately. Makes4 servings
Nutritional Info:
Per serving: 555 calories
4 g protein
80 g carbohydrates
19 g fat, 2 g saturated fat
0 mg cholesterol
345 mg sodium
6 g dietary fiber
3 g sugar.