Healthy Broccolini Stir Fry

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The days that I am busy and want to eat a quick bowl of warm goodness I resort to a quick stir fry. I love stir fry but hated the amount of sugar that is there in Hoisin Sauce along with all the undesirable ingredients and preservatives. Here is a simple recipe to make a delicious stir fry sauce that you can use on any vegetable and protein combinations. I made  this one with a bunch of Broccolini.

I used the Good Food For Good Ketchup instead of the Hoisin Sauce. It is sweetened with dates and is all organic.

Stir Fry Sauce:

  • 2 Tbsp Tamari sauce or soy sauce
  • 2 Tbsp Good Food For Good Ketchup
  • 1 Cup water
  • 2 tsp fresh ginger (grated)
  • 2 tsp fresh garlic (grated)
  • 1 tsp corn starch
  • 1 tsp Chilli flakes (optional)

Mix them all in a jar and keep aside.

  • 1 cup Brown rice
  • 1 Bunch Broccolini
  • 1 Cup sliced onions
  • 1 Tbsp Avocado oil

Method:

  1. Wash brown rice till water runs clear and then soak it for 20 minutes.
  2. Bring rice to a boil with 2 cups of water. Once it starts to boil, turn it to low and cover and cook fro 10-15 minutes till all the water is absorbed.
  3. Trim the stiff ends of the broccolini.
  4. Heat the oil in a heavy bottom pan.
  5. Start with onions and then add broccolini to the pan.
  6. Stir fry till partly done, add the sauce and cook for 1 minute till it starts to thicken.
  7. Serve the broccolini over a cup of cooked rice

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I like to garnish with hemp seeds and cilantro. If you like it to be sweeter add a bit more ketchup. I have made it with Tofu, Tempeh and peppers in the past too. Give the healthy stir fry a try and you will never go back to sugar and preservatives loaded stir fry.

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