Broccoli Cashew Stir-Fry With Brown Rice

15 40 521
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Broccoli Cashew Stir-Fry With Brown Rice
Health Rating
A vegetarian stir-fry with exceptional flavors and protein!

Ingredients


2 cup Brown rice, medium-grain, dry
1/4 cup Water (for sauce)
1 tbsp Soy sauce, low sodium (for sauce)
1 tsp Black pepper (for sauce)
1 tbsp Cornstarch (for sauce)
2 clove(s) Garlic (minced, for sauce)
1 tsp minced Ginger root (for sauce)
1 tsp Honey (for sauce)
1/2 cup Cashew nuts, raw (chopped)
3 stalk(s) Green onion, scallion, ramp (sliced, separate the white parts from the green parts)
1 tsp Sesame oil (or canola oil)
4 cup Broccoli, raw (chopped)
2 cup White mushrooms (chopped)
1 cup whole Snow peas, raw
2 cup Bok choy (chopped)

Instructions


  1. Cook rice as directed on the packaging.
  2. In a small bowl, mix together all ingredients for the sauce. Set aside.
  3. Heat a large frying pan or wok over medium-high heat. Add cashews and roast for 2 - 3 minutes. Stirring frequently. Careful not to burn them. Set aside the green parts of the green onion.
  4. In the same pan, add the sesame oil and heat over medium-high heat. Add the white parts of the green onion, broccoli, and mushrooms. Sauté for about 5 minutes or until broccoli is starting to become tender. Add water, if needed, to stop browning or burning.
  5. Add the snow peas and bok choy and sauté for 2 minutes.
  6. Add the sauce and sauté for about 3 - 5 minutes or until the sauce thickens. Remove from heat and add in the cashews and green parts of the green onion.
  7. Serve with brown rice.

Nutrition Facts

Per Portion

Calories 521
Calories from fat 103
Calories from saturated fat 18.2
Total Fat 11.5 g
Saturated Fat 2.0 g
Trans Fat 0
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 5.3 g
Cholesterol 0
Sodium 216 mg
Potassium 972 mg
Total Carbohydrate 93 g
Dietary Fiber 7.5 g
Sugars 7.1 g
Protein 15.7 g

Dietary servings

Per Portion


Grain 3.2
Meat Alternative 0.5
Vegetables 3.6

Energy sources


Pygal68%453.84950420308235242.3952869909964520%293.87142767518986178.209183185742512%347.6114540562795113.4460632976463568%20%12%CarbohydratesFatProtein