Basil Broccoli Stir Fry | a fast, easy and nutritious recipe

by Natalie on May 13, 2011

a beautiful picture of fresh broccoli

When I go to a Thai food restaurant, I usually order some sort of basil stir fry. I love the combination of ginger, lime and basil. It is so refreshing and tasty! I decided to create my own basil stir fry. I think it turned out great!

This recipe is quick to prepare and cook. It is also loaded with a lot of vegetables.

Basil Broccoli Stir Fry

serves 2  adults

Here’s what you will need:

  • 2 tsp minced fresh ginger
  • 2 cloves garlic minced
  • ½ C low sodium broth
  • 3 T soy sauce, low sodium best
  • juice from one lime
  • 2 tsp canola or olive oil
  • 1 small onion chopped
  • 1 bell pepper washed and chopped
  • head of fresh broccoli (about 4 cups), washed and chopped
  • 1 large handful of fresh basil, washed and chopped
  • chopped cashews (optional)
  • crushed red pepper (optional)

Directions:

1) Combine ginger, garlic, broth, soy sauce and lime juice in a small bowl. Set aside.

2) Heat oil in large skillet or wok over medium-high heat. Saute onion and bell pepper for 3 minutes. Add broccoli and continue to saute for 5 more minutes. Stir frequently.

3) Add sauce mixture from step 1 to the pan with the vegetables. Reduce to medium heat and continue to cook the mixture until sauce slightly reduces (about 3-4 minutes).

4) Remove from heat and stir in basil. Top with cashews and crushed red pepper if you are using them.

Enjoy!

the end result!

 

Notes

I served this stir fry over wild rice. I know it seems like a weird combination but it was really good. The basil and wild rice complimented each other very well. Wild rice has twice the protein as brown rice which helps make this a more well rounded meal. Wild rice also contains more fiber than brown rice.

Feel free to take away or add in any other vegetables here. You really can’t go wrong!

I know many women who have breast cancer or are at risk of breast cancer are concerned about consuming soy products. You have a right to be concerned because there is much conflicting evidence about soy and breast cancer.

However, no need to worry here. Soy sauce is very low in isoflavones, which are the compounds that have caused all the ruckus about soy and breast cancer. To put this in perspective, 100 grams of soy sauce contain 0.10 mg isoflavones vs 55.0 mg found in 100 grams of soybeans. According to the USDA database on the isoflavone content of select foods, there are more isoflavones in a commercially prepared doughnut than in soy sauce.

~Natalie

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beautiful fresh broccoli photo by: La Grande Farmers’ Market

Marilyn May 13, 2011 at 2:38 pm

So glad to hear that about soy sauce, because I have been avoiding it.
Now I will use it again in my recipes. Thanks Natalie!

Linsday August 21, 2011 at 1:11 pm

Delicious! Thanks for giving me other options for broccoli!

Natalie August 22, 2011 at 8:19 am

Your welcome! I hope you enjoyed it!

Melissa August 30, 2011 at 7:50 pm

Delicious! I love stir fries and I am always looking for new twists. Made everything according to your recipe and added edamame. Eating it as I type and it is so tasty!

Natalie August 31, 2011 at 8:02 am

Happy to hear you enjoyed the recipe! Thanks for sharing.

Mandy June 5, 2012 at 7:16 pm

Delicious! I’ve already made it twice!

Natalie June 6, 2012 at 7:12 am

Glad you like it! It’s one of my favorites too 🙂

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