April Recipe of the Month: Cruciferous Stir-Fry

Recipe of the Month
Cruciferous Stir-Fry
Ingredients:
• 1 cup of broccoli florets
• 1 head of bok choy chopped
• 1 red bell pepper chopped
• 1 cup of mushrooms chopped
• 1 can of chopped water chestnuts, drained
• ¼ cup of carrots chopped
• 1-2 leeks, chopped (discarding the green tough leaves)
• 2 cloves of garlic minced
• ¼ cup of vegetable or chicken broth
• 4 TBSP of coconut aminos (a soy sauce substitute)
• 1 TBSP of sesame seed oil
• 2 TBSP of honey
• ½ tsp of crushed red peppers (or add more for more heat)
• Olive or coconut oil for stir frying
• Salt and Pepper as needed
• OPTIONAL: add grilled chicken, shrimp, beef, or tofu if desired
Directions
• In medium bowl whisk together broth, coconut aminos, sesame seed oil, honey, and crushed red peppers and set aside.
• Heat a skillet on stove top, when hot add 1 TBSP of olive oil or coconut oil to pan
• If using protein add to pan, cook thoroughly then remove and set aside, add more oil to pan as needed and proceed to next step.
• Add leeks, garlic, and carrots to pan and sauté until fragrant, slowly add the remainder of the veggies and cook until tender. Once cooked add back protein (if using)
• Whisk sauce and pour over mixture, allow it to come to a low boil or hard simmer, stir occasionally, cook for about 1-2 minutes.
• Serve over cauliflower rice
o NOTE I use the frozen cauliflower rice and it works very well! You can find it in the frozen vegetable aisle, place in microwave and follow directions. If you would like to make your own cauliflower rice many online recipes are available.
Dr. Schmidt tip: get creative with your stir fry! I add all sorts of different veggies.
Nutrition tip: soy is always something that is up for debate, coconut aminos are a
great substitute! I use Coconut Secret brand. If you want to go the soy sauce
route I’d suggest giving Organic Tamari a try!

 

 

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