Broccoli Peanut Stir Fry

Number of Servings: 4 (313 G)
Prep Time: 20 min.
Cook Time: 30 min.
Broccoli Peanut Stir-fry

This orangey, sesame, peanuty goodness can be ready and on the table long before a take-out order would arrive. Why wait for take-out? Get chopping and get nomming.

Tip: To thaw frozen spinach quickly, put it in a mesh strainer and run under warm water. You can microwave it for 1-2 minutes to reduce the time under the colander, but be careful not to cook the spinach in the thawing process.

Ingredients

  • 1 tsp. vegetable oil
  • 2 cloves garlic, minced
  • 1 cup sliced mushrooms
  • 2 large carrots, sliced
  • 1 cup frozen spinach, thawed
  • 1 cup broccoli florets
  • ½ cup orange juice
  • 1 tsp. cornstarch
  • ½ tsp. ginger
  • 1 tsp. sesame oil
  • 4 Tbsp. light soy sauce
  • ¼ cup peanuts, chopped
  • 3 cups cooked brown rice

Directions

  1. Heat the vegetable oil in a large, nonstick skillet over medium-high heat. Sauté the garlic and mushrooms until golden (1-2 minutes). Add the carrots and spinach and cook for 3 minutes.
  2. Whisk the orange juice with the cornstarch, ginger and sesame oil. Add this mixture, with the broccoli, to the skillet. Cook and stir until the broccoli is tender (3 minutes).
  3. Stir in the soy sauce and peanuts. Serve hot over brown rice.

Nutrition Facts

4 servings per container

Serving Size 313G

Amount per serving
Calories 295
% Daily Value*
Total Fat 8.5g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 0mg 0%
Sodium 600mg 25%
Potassium 565mg 16%
Total Carbohydrate 47g 16%
Dietary Fiber 6g 24%
Total Sugars 6g
Sugar Alcohol 0g
Other Carbohydrate 34g
Protein 10g
Vitamin A 210%
Vitamin C 60%
Calcium 10%
Iron 15%
Vitamin D 0%
Vitamin E 10%
Vitamin K 190%
Thiamin 20%
Riboflavin 15%
Niacin 25%
Vitamin B6 20%
Folate 25%
Vitamin B12 0%
Biotin 6%
Chloride 10%
Pantothenate 10%
Phosphorus 25%
Iodine 2%
Magnesium 30%
Zinc 15%
Selenium 30%
Copper 20%
Manganese 100%
Chromium 0%
Molybdenum 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Cooked Brown Rice (water, Brown Rice), Chopped Spinach, Carrots, Orange Juice, Broccoli, Mushrooms, Low Sodium Soy Sauce (water, Wheat, Soybeans, Salt, Lactic Acid, Sodium Benzoate: Less Than 1/10th Of 1% As A Preservative), Chopped Peanuts, Garlic, Soybean Oil, Sesame Oil, Cornstarch, Ginger.

Latest from Our Blog

Diabetic-Friendly Celebration Recipes

Spiced Nuts

During the holidays, we gather with friends and family to lavish each other with love...often in the form of food. As much as we all enjoy the sweets this time of year, they can be rough on our systems. That's true of everyone, but especially true of people with conditions like diabetes who need to watch their food carefully to manage their blood sugar safely. This year, why not show your love by adding in one or two options to help your guests manage their health?

Continue Reading »