Another recipe from Food Matters. This is a different kind of stir-fry in that it doesn’t use soy sauce. I ate it with some whole wheat pasta spirals today for a light lunch.
Stir-Fried Beans with Broccoli
Ingredients:
1 lb broccoli, cut into florets
3 Tbs olive oil
salt and freshly ground black pepper
1/4 cup chopped onions
1 Tbs minced garlic
1 tsp ground cumin
1/2 cup sun-dried tomatoes
1/2 cup low sodium vegetable stock
1 cup edamame, fresh or thawed frozen
Directions:
Put the oil in a skillet over medium high heat. when the oil is hot, ass the broccoli, sprinkle with salt and pepper, and cook, stirring frequently, until coated in oil and just beginning to soften- about 1-2 minutes. Add the onion and garlic and cook for another minute or two. Add the cumin and tomatoes and give a good stir, then add the remaining ingredients. Cook, stirring occasionally, until the tomatoes plump up a bit, the liquid has reduced and the vegetables are crisp-tender- about 5 minutes. Remove from heat, taste and adjust the seasoning and serve.
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If I had a quarter for every time someone asks “but where do you get your protein?”, I would be a filthy rich broad. Most people don’t even realize that you can get protein from other sources. Some GREAT sources of protein are: sprouts, spinach, kale, broccoli, parsley, quinoa, couscous barley and other whole grains, hemp seeds, almonds, all types of beans, peas, peanut butter, pumpkin seeds, etc. It hard NOT to get enough protein with so many options- and I didn’t even include all the soy sources of protein!
1/4 of this recipe provides almost 10 grams of protein and 6 grams of fiber. The % of the RDA for various vitamins and minerals are as follows: Vitamin A-37%, Vitamin B-6 12%, Vitamin C- 103%, Calcium-8%, Folate-26%, Iron- 9%, etc..Ok, enough with the nutrition blab. If you’ve tried any of the recipes I’ve posted and liked them, leave me a comment and let me know!
