As kids, peanut butter was our favorite food in the world. So as you can imagine, we still have quite a love for it and find peanuts make a great addition to so many meals—from salads to soups and stir-fries (and of course with chocolate and in desserts! ;)). Besides their flavor, they offer a great crunch, protein, fiber and heart healthy fats.In honor of National Peanut Month, we’ve got this Broccoli Peanut Stir-Fry for ya. Give it a whirl and let us know what you think–we hope you love it! 🙂
(And if you’re looking for a healthy dessert after, try one of these! 😉 our Skinny Strawberry Mint Ice Cream, Chocolate Peanut Butter Banana Ice Cream and our Dark Chocolate Banana Ice Cream.)
Broccoli Peanut Stir-Fry
This is a great side dish! Simply stir in some chicken, shrimp or tofu to add protein and make it a main meal!
Serves: 4
Ingredients
1/4 cup creamy natural peanut butter
1/2 cup water, divided
2 tablespoons brown sugar
1-1/2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon canola oil
3 cups broccoli florets
1 medium red bell pepper, sliced
1 medium orange bell pepper, sliced
1/2 cup white button mushrooms, sliced
1 clove garlic, minced
1/4 cup chopped unsalted peanuts
Crushed red pepper, to taste (optional)
Directions
- In a medium bowl add peanut butter, 1/4 cup water, brown sugar, soy sauce and vinegar. Whisk together until combined. Set aside.
- Spritz a large skillet with oil in a spray container. Add 1 teaspoon of oil and heat over medium heat. Add broccoli to the pan. Stir the broccoli to cook evenly. Once it has softened, about 5-6 minutes, add another ¼ water, bell peppers, mushrooms and garlic.
- Allow vegetables to cook, stirring frequently, for about 3 minutes or until the pepper and mushrooms have softened.
- Remove the pan from the heat; stir in the peanut sauce and sprinkle with peanuts and with crushed red pepper, if using.
Nutrition Facts: 141 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 239 mg sodium, 17 g carbs, 3 g fiber, 10 g sugar, 6 g protein
- ¼ cup creamy natural peanut butter
- ½ cup water, divided
- 2 tablespoons brown sugar
- 1-1/2 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon canola oil
- 3 cups broccoli florets
- 1 medium red bell pepper, sliced
- 1 medium orange bell pepper, sliced
- ½ cup white button mushrooms, sliced
- 1 clove garlic, minced
- ¼ cup chopped unsalted peanuts
- Crushed red pepper, to taste (optional)
- In a medium bowl add peanut butter, ¼ cup water, brown sugar, soy sauce and vinegar. Whisk together until combined.. Set aside.
- Spritz a large skillet with oil in a spray container. Add 1 teaspoon of oiland heat over medium heat.. Add broccoli to the pan. Stir the broccoli to cook evenly. Once it has softened, about 5-6 minutes, add another ¼ water, bell peppers, mushrooms and garlic..
- Allow vegetables to cook, stirring frequently, for about 3 minutes or until the pepper and mushrooms have softened.
- Remove the pan from the heat; stir in the peanut sauce and sprinkle with peanuts and with crushed red pepper, if using.