Broccoli Cashew Stir-Fry With Brown Rice

Broccoli Cashew Stir-Fry With Brown Rice

Health Rating
Prep Cook Ready in Servings
10 min 30 min 40 min 4
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Ingredients


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

Instructions


Cook rice as directed on packaging.

In a small bowl, mix together all ingredients for the sauce. Set aside.

Heat a large fry pan or wok over medium-high heat. Add cashews and roast for 2 to 3 minutes. Stirring frequently. Careful not to burn them. Set aside with the green parts of the green onion.

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 3-6 tablespoons of water, if needed, to stop browning or burning.

Add the snow peas and bok choy and sauté for 2 minutes.

Add the sauce and sauté for about 3 to 5 minutes or until the sauce thickens. Remove from heat and add in the cashews and green parts of the green onion.

Serve immediately with brown rice.

Nutrition Facts

Per Portion

Calories 560  
Calories from fat 108  
Calories from saturated fat 19.1  
Total Fat 12  g
Saturated Fat 2.1  g
Trans Fat 0  g
Polyunsaturated Fat 3.0  g
Monounsaturated Fat 5.5  g
Cholesterol 0  mg
Sodium 218  mg
Potassium 975  mg
Total Carbohydrate 97  g
Dietary Fiber 7.8  g
Sugars 7.1  g
Protein 16.1  g

Dietary servings

Per Portion


Grain 3.4
Meat Alternative 0.6
Vegetables 3.4

Energy sources


Pygal 69% 452.184895971 244.893920408 19% 294.860232891 173.756587925 11% 349.065489765 112.883506063 69% 19% 11% Carbohydrates Fat Protein
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