Quick & Healthy Broccoli and Mushroom Stir-Fry

So did you guys watch The Bachelor this week?  I saw the entire episode last night and was not surprised Shawntel from Chino got booted.  Seriously, who takes a guy to a Funeral Home on their first date.  At this point I am slightly convinced the whole thing was staged by ABC, I don’t know.  Out of the 3 women left I’m rooting for Chantal from Seattle… she’s pretty, smart, and seems to have the entire package.   

I’m obsessed with The Bachelor, it’s the only show I don’t forget to watch.  And now we can discuss food.  This dish is perfect for those who are watching their weight or for those of you who do not have enough time to cook.  This super easy stir-fry is not only delicious, but healthy too!  

I was pondering what to make lunch time and came up with this recipe based on the ingredients I had on hand.  It was a light meal that took less than 30 minutes to put together.  This is such a figure friendly meal that you can even afford to skip a workout, especially if you skip the rice.  🙂 

NUTRITION: Broccoli adds tons of nutrition value… Fiber, Folic Acid, and Vitamins A, C, and K.  Mushrooms are a very good source of Vitamin B6 and Protein. 

INGREDIENTS (makes 2 comfortable servings if eaten with brown rice):

• Broccoli – 2 small heads (cut into florets & steamed)
• Sesame Oil – 1 tbsp
• Garlic – 5 cloves (sliced)
• Scallions – 1 bunch (sliced into 1 inch pieces)
• Mushrooms – 1 box 8 ounces (sliced)… you can use white or brown mushrooms
• Lite Soy Sauce – 2 tbsp
• Rice Wine Vinegar – 1 tbsp
• Asian Hot Chili Sauce – 1/2 to 1 tbsp (start with 1/2 tbsp and work your way up)
  

DIRECTIONS:
1. On high heat, bring a pot of water (1/4 full) to a boil.  Cover with a lid.  We are doing this so we can steam the broccoli later on.  

2. Get your broccoli heads and cut into florets.

3. Place the florets in a colander, one that fits over the pot of boiling water. 

4. Here is the amount of mushroom I used.

5. Slice mushroom, scallions, and garlic.  

6. Now check on the water, should be boiling away.

7. Place the colander over the boiling water and reduce heat to dial #3 (low heat).

8. Cover with a lid and allow this to steam for 3-5 minutes.

9. Get the Asian sauces out.  
TIP: If you do not have chili sauce, you can use Crushed Red Pepper Flakes instead, just make sure to add them with the oil in the beginning.

10. Heat a wok on medium high heat (dial #7).  

11. Once really hot, add 1 tbsp of sesame oil.  Sesame oil is typically used as a finishing oil rather than a cooking oil.  I used it as a cooking oil, however I didn’t allow the oil to get really hot.

12. Immediately add the garlic, scallions, and mushrooms.  

13. Season with a little salt.  

14. Work fast and keep stirring to avoid sticking – about 2-3 minutes.  

15. Once the scallions soften and the mushrooms release a little liquid, you will need to add the steamed broccoli which should be done.

16. Check on the steamed broccoli.  Should be done.

17. Add the steamed broccoli with a little salt.  

18. Keep stirring for a minute.  

19. Add soy sauce.

20. Add rice wine vinegar.

21. Add hot chili sauce.  

22. Combine and you are done.  Turn off the stove. Allow this to sit for about 10 minutes for the flavors to combine. 

23. Serve with brown rice, but I only had white rice on hand.  Garnish with some crushed red pepper flakes – I LOVE SPICE!  🙂