Broccoli and Sweet Pepper Stir Fry

 

This recipe I am sharing today is something I have been making for many, many years. It is a recipe I got from a cookbook that I purchased when my children were growing up.  Smart Cooking by Anne Lindsay.  Published in co-operation with the Canadian Cancer Society it was filled with lots of lovely, heart healthy, whole food recipes.

Many of them were quick and easy, using simple ingredients. I loved that I could use them and be sure that I was feeding healthy food to my children and many of the recipes became family favorites.  The Marinated Flank Steak (see above photo) was a particular favorite of my daughter Amanda's and soon became known in our house as Amanda's steak. 

 

It was a simple and delicious way of preparing steak.  A whole piece of flank steak was cross cut diagonally across the top and then left to marinade in a mixture of  1/4 cup (60ml) each of soy sauce and light olive oil, 2 TBS each of liquid honey and vinegar and 1 TBS grated fresh gingerroot.

 I used to pop it all into a plastic container with a lid in the morning and then marinate it in the fridge all day, ready to pop under the hot grill come supper time. Four to five minutes per side produced flank steak perfection, ready to slice diagonally and divide amongst the family.

 

I had picked up a piece of flank steak at the store the other day (a rare treat) and decided to do Amanda's steak and then cooked this fresh broccoli and sweet pepper stir fry to enjoy along side of it.

Some steamed basmati rice finished the meal perfectly.   Heart healthy.  Filled with color and texture.  Delicious and simple to make. You could not ask for  more!  Oh quick too. This was on the table in about 15 minutes.  Just remember to start marinating the steak in the morning.

You can even have all of your vegetables cut up ahead of time and ready to go. I used a pouch of ready cooked basmati rice.   This was a quick, easy and delicious meal!

 

WHAT YOU NEED TO MAKE BROCCOLI AND SWEET PEPPER STIR FRY

Some pretty simple, ordinary ingredients. Use the freshest that you can find.  The recipe is not suitable for using frozen vegetables.

• 1/2 bunch (1/2 pound/250g) broccoli
• 1/2 sweet red pepper
• 1/2 sweet yellow pepper
• 1/2 TBS light olive oil
• 1 medium onion, peeled and chopped
• 1 tsp grated fresh gingerroot
• 1/8 cup (30ml) vegetable stock
• 1 tsp soy sauce

 

I actually used a bag of already prepared broccoli for this. PC Brand fresh broccoli florets. It was the exact size that was needed for the recipe

I just used a brown cooking onion.  By that I mean an onion with a brown skin.  Did you know that if you peel an onion, leaving the root end intact, you won't cry? Its true! 

Then you can just cut a small slice from one side of the onion and place it cut side onto a cutting board. Holding if from the root end, make horizontal cuts through the onion lengthwise, then make horizontal cuts down through the onion from top to bottom. Finally make cuts crosswise. Perfectly cubed.

 

Hold onto the root end the whole time and then just discard that end when done. No tears and easy peasy.

To cut the peppers I lop off the stem end and then  trim out and discard the seeds. It is easy then to cut the peppers into thin slices horizontally.

To prepare the gingerroot, cut off a knob about 1/2 inch thick.  Peel and then grated it using a fine micro-plane grater.  Easy peasy!

You can use a low sodium soy sauce if you prefer.  Using a vegetable stock keeps this vegetarian, but chicken stock can also be used if needed.

HOW TO MAKE BROCCOLI AND SWEET PEPPER STIR FRY

Nothing could be quick or easier.  Perfectly cooked vegetables, crispy tender and filled with color and flavor each and every time!

Peel away any tough broccoli stems and discard. Cut stems and florets into 1 1/2 inch pieces.

Bring a pot of water to the boil and then add the broccoli. Blanch for 2 to 3 minutes until bright green. Drain, run under cold water to stop cooking and drain again. Pat dry and set aside

 

Trim the peppers, de-seed and cut into thin strips. Set aside.

Heat the oil in a large non-stick skillet over medium heat. Add the onion and grated gingerroot. Cook, stirring for a minute until the onion begins to soften. Add the peppers and continue to cook and stir for a further 2 to 3 minutes. Add vegetable stock if the vegetables start to stick.

Add the blanched broccoli and stir fry until heated through. Sprinkle with the soy sauce and serve immediately.

 

Blanching the broccoli first ensured that it was perfectly cooked at the end. Not too crispy, not over cooked, but just right.

This made for a really delicious side dish which I served with some grilled marinated flank steak and steamed rice.  Altogether a really lovely meal.

 

Some other vegetable dishes that you might also enjoy are:

HONEY MUSTARD ROASTED PARSNIPS AND CARROTS - These delicious roasted vegetables are a perfect pairing with any roast dinner.  Crispy tender and beautifully flavored.  Parboiled carrots and parsnips are tossed in a butter, honey and mustard mixture and then roasted to perfection, with lovely caramelized edges.

CREAMY PARMESAN BRUSSELS SPROUTS WITH BACON - Think you don't like Brussels Sprouts?  Then you haven't had them prepared this way.  Crispy tender, almost nutty, toasted to perfection in a pan of butter, then gilded with a rich and creamy sauce, and topped with crispy bacon bits.  The word delicious doesn't begin to cover this tasty dish!

Yield: 4 (as a side)

Author: Marie Rayner

Broccoli and Sweet Pepper Stir Fry

Prep time: 15 MinCook time: 8 MinTotal time: 23 Min

This colorful side dish is loaded with goodness and flavor. Simple, crispy tender, and delicious.

Ingredients

• 1/2 bunch (1/2 pound/250g) broccoli
• 1/2 sweet red pepper
• 1/2 sweet yellow pepper
• 1/2 TBS light olive oil
• 1 medium onion, peeled and chopped
• 1 tsp grated fresh gingerroot
• 1/8 cup (30ml) vegetable stock
• 1 tsp soy sauce

Instructions

1. Peel away any tough broccoli stems and discard. Cut stems and florets into 1 1/2 inch pieces.
2. Bring a pot of water to the boil and then add the broccoli. Blanch for 2 to 3 minutes until bright green. Drain, run under cold water to stop cooking and drain again. Pat dry and set aside
3. Trim the peppers, de-seed and cut into thin strips. Set aside.
4. Heat the oil in a large non-stick skillet over medium heat. Add the onion and grated gingerroot. Cook, stirring for a minute until the onion begins to soften. Add the peppers and continue to cook and stir for a further 2 to 3 minutes. Add vegetable stock if the vegetables start to stick.
5. Add the blanched broccoli and stir fry until heated through. Sprinkle with the soy sauce and serve immediately.

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