Recipe: Beef & Broccoli Stir Fry With Orange Sauce

Broccoli lends itself very well to stir fry dishes, with it's fresh green color and crunch, and the fact that its health benefits are most potent when it is not cooked for long periods of time. The light citrusy sauce gives this a nice Asian flavor, and it's very quick to throw together!

Try this classic beef & broccoli stir fry dish and add a fresh green salad for a quick, tasty, and healthy dinner packed with flavor and nutrients.

Beef & Broccoli Stir-Fry With Orange Sauce

Ingredients:

1 cup long grain white rice
1/4 cup orange juice
1 Tbsp. rice vinegar
1 Tbsp. soy sauce
1 Tbsp. light brown sugar
1 pound top round steak, cut into strips
1 Tbsp. cornstarch
salt and black pepper to taste
1 pound broccoli, florettes broken into small pieces
2 Tbsp. peanut oil, divided
1 red bell pepper, cut into very thin strips

Directions:

• Cook the rice using directions on box; set aside.
• In a bowl, whisk together the orange juice, vinegar, soy sauce, and brown sugar; set aside.
• In a large bowl, toss the beef with the cornstarch, season with salt and pepper; set aside. 
• In a wok or large skillet over high heat, put broccoli pieces with 1 cup of water, sprinkle in a little salt. Bring to a boil, then turn heat down to medium-high and cook until broccoli is just crisp-tender (about 2 minutes). Remove broccoli to a plate, pour out and discard any remaining water in the wok, wiping to dry with a paper towel. 
• Put wok over high heat, add 1 tablespoon oil and heat until sizzling hot. 
• Add half of the beef and cook, stirring, until browned; remove the beef using a slotted spoon, and put on plate with the broccoli.
• Put remaining oil in wok, add remaining uncooked beef, stir and cook until browned.
• Now add back into the wok the beef and broccoli that was set aside, then pour in the orange juice mixture and the cut bell pepper. Stir gently to combine, then allow to cook on high heat for a couple minutes until the sauce thickens. 
• Serve over rice.

Recipe: Summer Squash With Broccoli & Chicken Stir-Fry

Nothing says summer like summer squash - and this time of year, many gardeners are inundated with it! Here is another recipe to help you use up the bounty. This simple stir-fry abounds with healthy vegetables, and the addition of turmeric fights inflammation and is good for blood flow. (Be sure to check out Wednesday's recipe for another stir fry with zucchini!)

Summer Squash Duo With Broccoli And Chicken Stir-Fry

Ingredients:

Summer squash. (Photo credit: Wikipedia)

3 Tbsp. high heat oil (peanut, coconut, macadamia)
4 boneless-skinless chicken breasts, cubed bite size
2 medium zucchini squash, sliced thin
4 small yellow squash, sliced thin
2 medium onions, sliced into thin strips
10 oz. fresh or frozen broccoli, chopped
1 tsp. fresh minced garlic
1/2 tsp. salt
1/2 tsp. pepper
1 tsp. turmeric
1 tsp. thyme

Directions:

• In a wok or large heavy skillet, heat the oil until sizzling hot.
• Add chicken to the wok, and cook quickly, stirring constantly until the chicken is almost cooked through.
• Add the vegetables and cook quickly, stirring constantly, until just starting to soften, then sprinkle with the seasonings, stir and cook until chicken is done and vegetables are crisp-tender. 
• Serve immediately.

Recipe: Spinach, Pepper & Zucchini Stir-Fry With Soba Noodles

Summer is the perfect time for quick and easy stir-fry, filled with delicious, fresh garden veggies! This tasty version uses sesame oil and soy sauce with soba noodles for a quick, healthy, Asian-flavored meal. And be sure to check back Friday for another great recipe to help you use up all that summer squash!

Spinach, Pepper & Zucchini Stir-Fry With Soba Noodles 

Ingredients:

Soba noodles (made from buckwheat flour). (Photo credit: Wikipedia)

10 ounces soba noodles
1 tsp. olive or coconut oil
1 red bell pepper, sliced thin
1 yellow bell pepper, sliced thin
1 zucchini, diced
1 1/2 cups chopped fresh spinach
1/4 cup diced chives
2 garlic cloves, minced 
2 tsp. sesame oil
3 tsp. soy sauce
1 Tbsp. sesame seeds

Directions:

• Cook the soba noodles according to the package directions, drain and set aside.
• Heat a wok over medium high heat, add the olive or coconut oil, and when it gets sizzling hot, add the peppers, cook and stir until they soften slightly.
• Now add the zucchini and cook for a couple more minutes. 
• Now add the spinach, chives, and garlic, and cook for another couple minutes.
• Now add the sesame oil, soy sauce, and sesame seeds, stirring and cooking for just a minute. 
• Serve in shallow bowls, spooning hot stir-fry over soba noodles.

Recipe: Home Garden Pork Stir-Fry

This tasty stir fry combines pork with lots of fresh veggies for a quick and simple summer dinner that's ready in a jiffy. Add red pepper flakes and minced ginger for an extra kick.

Home Garden Pork Stir-Fry
(Serves 4.)

Ingredients:

(Photo credit: Wikipedia)

2 tablespoons high-heat oil
2 carrots, sliced into small strips
2 cups small broccoli florettes
1 red pepper, sliced in thin strips
1 small onion, sliced
1/2 teaspoon garlic powder
1/2 cup fresh sliced mushrooms
1 pound naturally raised pork, cut in thin strips
1/4 cup soy sauce

Directions:

• Heat oil in skillet and then add carrots, broccoli, red pepper, onions and garlic powder. Cook for 5 minutes (you don't want to overcook - vegetables should be firm and crisp). Remove from skillet and cover to keep warm.
• Add mushrooms to the skillet and then add pork strips. Next, add the soy sauce.
• Put the vegetables back in the skillet cook over medium high heat until heated through.
• Serve over brown rice.

Recipe: Shrimp And Snow Pea Stir-Fry

 A lovely summer recipe full of fresh, light flavors. Quick and easy to prepare, and delicious with fresh spring peas from your garden!

Shrimp And Snow Pea Stir-Fry
(Serves 2.)

Ingredients:

 (Photo credit: jeffreyw)

2 tablespoons corn oil, divided
1 onion, cut into thin strips
1 tablespoon minced garlic
1/8 teaspoon red pepper flakes
1 pound large shrimp, peeled and cleaned
2 cups snow peas
1 red bell pepper, sliced
1/2 cup sliced water chestnuts
1 tablespoon sesame seeds
1/8 teaspoon salt
1 cup brown rice, cooked

Directions:

• In a wok or large skillet, heat 1 tablespoon oil until hot, then add the onion, garlic, ginger and red pepper flakes. Stir while cooking for several seconds. 
• Now add the shrimp and cook without stirring for 1 minute. Add the remainder of the oil and cook for another minute.
• Next, add the snow peas, bell pepper, water chestnuts and sesame seeds. 
• Cook, stirring, for 2 minutes, then add the salt, making sure to sprinkle it evenly over the vegetables. 
• Cook for about 2 minutes or until the shrimp is no longer pink. 
• Serve over cooked brown rice.

Video - Easy Szechuan Shrimp Stir Fry

One of the great things about Chinese cooking is that it's fast! Most stir-fry dishes only take a few minutes, as it is important to cook the vegetables only until tender-crisp, maintaining more of the flavor and the nutrients. Here is an easy from-scratch Szechuan recipe for a quick dinner in 20 minutes or less - using fresh, easy-to-find ingredients you can pick up at just about any grocery store. I've listed the ingredients below the video, as he's not very clear on the amounts for some of them in the video itself. It looks so delicious I'm drooling just watching the video - will be trying this one soon!

Enjoy!  (Note: If there is an ad at the start of the video, you can skip it after just a few seconds.)

Szechuan Shrimp Recipe
Ingredients: 1 pound shrimp (470 grams) 1 red bell pepper 1 yellow bell pepper 1 carrot 9 green onions (scallions) 1 Tablespoon ginger 1 Tablespoon garlic 1 teaspoon chili flakes 1 Tablespoon szechwan pepper corns 1 teaspoon sugar 1/4 cup water 1/4 c...


Ingredients:
1 pound shrimp (470 grams)
1 red bell pepper
1 yellow bell pepper
1 carrot
9 green onions (scallions)
1 Tablespoon ginger
1 Tablespoon garlic
1 teaspoon chili flakes
1 Tablespoon Szechuan peppercorns-crushed or ground
1 teaspoon sugar
1/4 cup water
1/4 cup soy sauce
2 teaspoons sesame oil
1 Tablespoon cornstarch (cornflour)