Tuesday, September 16, 2014
This is a fun little twist that incorporates some fantastic fall vegetables into an easy, healthful, vegan meal. And after you make this stir fry sauce, you will never EVER purchase store-bought again.
Butternut Squash and Broccoli Stir Fry
2 tsp sesame oil
1 butternut squash, peeled, seeded, and cut into ~1" cubes
2 cups broccoli florets, cut into 1" pieces
1 cup frozen shelled edamame
3 green onions, sliced
HOMEMADE STIR FRY SAUCE
1/2 cup lite soy sauce
1/3 cup low sodium vegetable broth
1/4 cup rice vinegar
1 Tbsp minced garlic
1/2 tsp ground ginger
1 1/2 Tbsp brown sugar
1/2 tsp crushed red pepper (optional for spice)
1 Tbsp cornstarch
Whisk together sauce ingredients, except for cornstarch, and set aside.
In a large skillet, heat sesame oil over medium heat. Add butternut squash and saute until coated in oil. Add 1/2 cup stir fry sauce, then cover and allow to cook for 5-7 minutes. When sauce has been reduced and absorbed into squash, add additional 1/4 cup sauce, cover and allow to cook for additional 5-7 minutes.
Whisk cornstarch into remaining sauce. Pour sauce into the skillet along with broccoli and edamame. Cover and cook for 4-5 minutes, or until sauce is thickened. Test squash for softness. If additional cooking time is needed, stir frequently as the mixture cooks.
Serve over brown rice and garnish with green onions.
Nutrition Info per 1 serving with 1/2 cup long grain brown rice: 286 calories, 6.5 g fat, 14 g protein, 40 g carbohydrates, 7 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 3:30 AM