You don’t need to get take-out for this easy vegetable blast. Teamed with some brown rice or quinoa, this Broccoli Cashew Stir Fry makes for a tasty, nutritious dinner. To make preparation easier, take advantage of the pre-cut broccoli offered in many stores, or use frozen. If you use frozen broccoli, don’t thaw it before adding it to the pan. It will keep its nutrition and it’s shape better.
1. Mix together the vinegar, sesame oil, and soy sauce in a small bowl and set aside.
2. Add 2 teaspoons of the canola oil to a large pan or well-seasoned wok over medium-high heat. When the oil is hot, add the tofu and cook, two to four minutes on each side, or until light golden. Remove the tofu from the pan with a slotted spoon and set aside.
3. In the same pan, add the remaining canola oil. As soon as it is hot, add the onions, ginger, garlic, and red pepper flakes. Stir-fry, about 1 minute, or until the garlic starts to color.
4. Add the broccoli, and sprinkle with the salt, stirring for about one minute, or until the broccoli turns bright green. Add the tablespoon of water and cover immediately so the broccoli cooks in the resulting shot of steam, about 2 minutes. Add the cashews and toss.
5. Add the tofu and sauce and gently stir to combine. Remove from heat and sprinkle with the mint and basil. If on the neutropenic diet, mix in the herbs and leave on heat for a couple minutes. Taste for salt and adjust seasoning. Eat immediately.
- 1 teaspoon cider or rice vinegar
- ½ teaspoon toasted sesame oil
- 2 tablespoons soy sauce, or tamari
- 4 teaspoons canola or grape seed oil, divided
- 8 ounces extra-firm tofu, drained and cut into ½ -inch dice
- 4 green onions, thinly sliced
- 1-inch piece of ginger, thinly slided
- 3 cloves garlic, chopped
- ½ teaspoon crushed red pepper flakes (or to taste)
- 1 medium head of broccoli, cut into ½-inch florets
- Fine-grain sea salt, to taste
- 1 tablespoon water
- 1 cup toasted unsalted cashews, coarsely chopped
- 1 tablespoon fresh mint, roughly chopped
- 1 tablespoon fresh basil, roughly chopped
Ann's Tips and Tricks
Sometimes broccoli has a lot of stem and looks more like a small tree rather than a vegetable. This thick stem is quite delicious so don’t discard it. Peel the outside skin off, cut it into a small dice for quick cooking and add it to the pan with the onions and garlic.
You can substitute 2 tablespoons of chopped cilantro for the mint and basil.
To make this recipe suitable for a neutropenic diet, leave out the fresh herbs, or add the herbs before you turn off the heat and cook for 2-3 minutes, stirring.