Easy and Versatile Broccoli Pepper Stir-Fry

Stir fry dishes can be the answer to so many challenges. They can be tasty and quick when you’re in a hurry or serving picky eaters. They can be familiar, with ingredients you usually eat, you can use them to experiment with new vegetables and flavors. Plus, you can use fresh or frozen vegetables and proteins, so you’re always sure to have ingredients on hand to make a stir fry. 

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This stir fry recipe has all of those advantages. Plus, it's filling, nutritious, and perfect for weight loss. Each serving has 1 cup of vegetables and 3 grams of dietary fiber.

Variations and Serving Suggestions 

• Switch any fresh or frozen vegetables for the broccoli and bell peppers. Just aim for at least 4 cups in total, and cut them to similar sizes so they cook evenly. Stir fry mix, carrots, cabbage, mushrooms, bok choy, and snow peas are a few options 
• Give it an acidic flavor by adding 1 cup of grape tomatoes, halved
• For a balanced plant-based meal, add tempeh, tofu, seitan, or edamame. You can even cut up 4 veggie burger patties and heat them when the vegetables are nearly cooked.
• Salmon, shrimp, and skinless chicken are other lean protein options.
• Gluten-free: use tamari instead of soy sauce
• Make a stir fry bowl by filling a bowl with a large portion of this stir fry, ½ cup of cooked brown rice or whole-grain noodles, and your choice of protein like ½ cup of edamame or tofu or 3 ounces of cooked salmon, chicken, or shrimp. Garnish your bowl with items like chopped cilantro, grated ginger, avocado slices, toasted sesame seeds, and a lime wedge.

Recipe for Easy and Versatile Broccoli Pepper Stir Fry

Makes 4 servings

Ingredients:

• 2 cups of broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 of tablespoon low-sodium soy sauce
• 1 of tablespoon rice wine vinegar
• 2 teaspoons of sesame oil
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• Black pepper to taste
• (Optional) 2 tablespoons of toasted sesame seeds, chopped peanuts, or cashew pieces

Instructions:

1. In a small bowl, mix the soy sauce, rice vinegar, sesame oil, garlic, and ginger.
   Heat a non-stick skillet over medium-high heat.
2. Add the broccoli and a splash of water. Stir-fry for 3-4 minutes until bright green and slightly tender.
3. Add the bell peppers and continue to stir-fry for another 2-3 minutes.
4. Pour the sauce over the vegetables and toss to coat evenly.
5. Cook for another 1-2 minutes, until the vegetables are tender-crisp.
6. Garnish with sesame seeds, nuts, or peanuts if desired before serving.

Nutrition information per serving: calories: 70 kcal; total fat: 4 g; total carbohydrates: 8 g; sugar: 4 g; fiber: 3 g; protein: 3 g; sodium: 250 mg; cholesterol: 0 mg

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Reviewed by Natalie Stein, MS, MPH