Spicy Stir-Fried Broccoli & Peanuts

4.2

(5)

5 Reviews

Broccoli and red bell pepper tossed with a spicy peanut sauce makes a delicious side or stir in some cooked chicken or tofu to make it a main dish.

EatingWell Test Kitchen

Updated on April 22, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Sylvia Geiger, M.S., RD

Cook Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings, about 1 cup each

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian Gluten-Free

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Ingredients

⅓ cup creamy natural peanut butter
½ cup water, divided
2 tablespoons brown sugar
2 tablespoons reduced-sodium soy sauce, divided
1 tablespoon rice vinegar
2 tablespoons canola oil
1 ½ pounds broccoli crowns, trimmed and cut into 1-inch pieces
1 large red bell pepper, sliced
2 cloves garlic, minced
1/4-1/2 teaspoon crushed red pepper, or to taste
¼ cup chopped unsalted peanuts

Directions

Whisk peanut butter, 1/4 cup water, brown sugar, 1 tablespoon soy sauce and vinegar in a medium bowl until smooth. Set aside.
Heat oil in a wok or large skillet over medium heat. Add broccoli and cook, stirring frequently, until beginning to soften and brown in spots, about 6 minutes.
Add the remaining 1/4 cup water and 1 tablespoon soy sauce to the pan along with bell pepper and garlic. Cook, stirring frequently, until the pepper has softened and the liquid has evaporated, 2 to 4 minutes. Remove from the heat; stir in the reserved peanut sauce and season with crushed red pepper. Garnish with peanuts.

Tips

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Originally appeared: EatingWell Magazine, January/February 2011

Nutrition Facts (per serving)

326	Calories
23g	Fat
21g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup
Calories 326
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 6g	20%
Total Sugars 9g
Added Sugars 4g	8%
Protein 11g	21%
Total Fat 23g	29%
Saturated Fat 3g	15%
Vitamin A 1977IU	40%
Vitamin C 146mg	162%
Folate 93mcg	23%
Sodium 375mg	16%
Calcium 66mg	5%
Iron 2mg	8%
Magnesium 47mg	11%
Potassium 501mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Spicy Stir-Fried Broccoli & Peanuts

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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