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Quick and Healthy: Spicy Broccoli and Purple Cabbage Stirfry

January 25, 2012

We are slowly trying to introduce spiciness to Serafina, and this dish can be modified to suit your own spiciness. In our house, we usually add the hot sauce at serving time, so the adults can get their heat, and the little one can get a small taste. However, there are some accidents. Last night, we threw together easy pasta and jarred sauce, it was one of those toddler moments where she was near meltdown and food needed to be served pronto.  Serafina dug into the pasta, but she kept pausing and saying: “Hot, Mama! Hot!” So I leaned close to help her blow on the pasta, and I smelled something funny—Salsa!! Because the generic Whole Foods medium salsa and tomato sauced come in the same size  jar, AAM swapped them by accident. Clearly a trademark of tired parents. Serafina made it through most of the pasta before she asked for something else, so I am thinking our spicy training is working.

This meal is much better than pasta and salsa, but just as easy to prep. There are a million and one combinations for stir fry, but I find when making it at home it is best to keep the sauce light and undercook the veggies. Not only is it healthier to cook this way, but it tastes better, plus you want a bit of a crunch. Like most of these quick and healthy meals, it is pretty easy to make this meal vegan. In fact, we were going to top it with sliced almonds until I realized we were out of them. So, in order to add some protein, I quickly fried some egg whites. Over the past three weeks, we have reduced dairy pretty significantly, but haven’t found it to be a problem with the quality of food we are eating. Additionally, we are eating out less, which helps us adhere to a pretty healthy diet. If we do eat out, we check menus beforehand to ensure that there are light options on the menu. So far, so good!

Spicy Broccoli and Purple Cabbage Stirfry

  • 2 cups of brown rice
  • 5 cups of water
  • 2 tb olive oil, divided
  • 3 eggwhites
  • 2 cups broccoli, chopped
  • 1 red bell pepper, diced
  • 2 cups of frozen peas
  • 2 tb soy sauce
  • 1 tb Srircha Sauce (to be added in the dish, or after)
  • 1 tsp sesame oil
  • 1/2 cup of water chesnuts (canned)
  • 1 cup of scallions, chopped
  • 1 cup of purple cabbage, loosely chopped
  • 1 tb sesame seeds

1. Combine the water and rice, simmer over medium low heat for 30 minutes.

2. In a hot saute pan or wok, heat the 1 tb olive oil and fry the eggwhites. Once cooked, remove and set aside.

3. Add more olive oil, with frozen peas, red pepper, and broccoli. Let simmer for 1 minute over medium heat, then add the soy sauce, sesame oil, sesame seeds, and Sriracha sauce (or hold the sauce until after it is made).

4. Once the broccoli is bright green (about three minutes), add the scallions, water chesnuts, and cabbage. Turn off the heat and toss the veggies together.

5. Plate the rice, with the veggies, and egg on top. Watch your portions, as there should be more veggies than rice in this meal. Serve with chopsticks, which help you eat slower and savor the veggies.

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