Main DishesApril 18, 2013
Calories
211
Sodium
13mg
0% DV
Fat
6g
10% DV
Protein
7g
15% DV
Carbs
22g
7% DV
Fiber
2g
11% DV
Broccoli Stir fry
116
Who says you need rice for stir fry? I'm not a big fan of rice, and when you cook the quinoa in chicken broth, it adds to the saltiness of stir fry.
6
1 tbsp. oil
2 finely chopped cloves of garlic
1 tbsp. hot chili oil
4 oz. broccoli florets
2 tbsp. Bragg Liquid Amino (I used instead of soy sauce)
1 cup quinoa (cook in chicken broth)
1 egg cooked (scrambled)
1 cup of mushrooms
1/2 - 1 cup of water
2 finely chopped cloves of garlic
1 tbsp. hot chili oil
4 oz. broccoli florets
2 tbsp. Bragg Liquid Amino (I used instead of soy sauce)
1 cup quinoa (cook in chicken broth)
1 egg cooked (scrambled)
1 cup of mushrooms
1/2 - 1 cup of water
Heat oil in a large pan or wok. Add garlic and broccoli. After a few minutes, add 1/2 of water to help cook the broccoli (add more water if you want your broccoli to cook longer for a softer texture).
Once broccoli has reached desired tenderness, add mushrooms, liquid amino and hot chili oil.
Cook quinoa per package directions. Quinoa can be cooked the day before.
Once the mushrooms have cooked, add in quinoa and scrambled egg.
Serve immediately.
Nutritions
Calories
211
Sodium
13mg
0% DV
Fat
6g
10% DV
Protein
7g
15% DV
Carbs
22g
7% DV
Fiber
2g
11% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat1g8%
Polysaturated Fat2g14%
Monosaturated Fat2g17%
Cholesterol18mg6%
Sodium13mg0%
Potassium261mg7%
Protein7g15%
% DAILY VALUE*
Total Carbohydrate
Fiber2g11%
Sugar1g2%
Vitamin A207IU4%
Vitamin B60.56mg28%
Vitamin C6mg10%
Calcium24mg2%
Iron2mg11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.