Ingredients with Measurements:
- 1 tablespoon evening primrose oil
- 1 head broccoli, cut into small florets
- 1 red bell pepper, sliced
- 1 onion, sliced
- 2 garlic cloves, minced
- 1 tablespoon soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar
- 1 teaspoon cornstarch
- Salt and pepper to taste
Special equipment needed:
- Wok or large skillet
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the evening primrose oil in a wok or large skillet over high heat.
2. Add the broccoli florets and stir-fry for 2-3 minutes until they start to turn bright green.
3. Add the sliced red bell pepper and onion and stir-fry for another 2-3 minutes until the vegetables are tender-crisp.
4. Add the minced garlic and stir-fry for 30 seconds until fragrant.
5. In a small bowl, whisk together the soy sauce, honey, rice vinegar, and cornstarch until smooth.
6. Pour the sauce over the vegetables and stir-fry for another minute until the sauce thickens and coats the vegetables.
7. Season with salt and pepper to taste.
Time:
Preparation time: 10 minutes
Cooking time: 10 minutes
Temperature:
High heat
Serving size:
4 servings
Nutritional information:
Calories: 93
Fat: 4g
Carbohydrates: 14g
Protein: 3g
Fiber: 3g
Sugar: 7g
Sodium: 342mg
Substitutions for ingredients:
- Evening primrose oil can be substituted with any other high-heat oil such as canola or vegetable oil.
- Broccoli can be substituted with any other green vegetable such as asparagus or green beans.
- Red bell pepper can be substituted with any other color bell pepper or sweet pepper.
- Soy sauce can be substituted with tamari or coconut aminos for a gluten-free option.
- Honey can be substituted with maple syrup or agave nectar for a vegan option.
- Rice vinegar can be substituted with apple cider vinegar or white wine vinegar.
Variations:
- Add sliced mushrooms or carrots for extra flavor and texture.
- Add sliced chicken or tofu for a protein boost.
- Add chopped cashews or peanuts for crunch.
Tips and tricks:
- Cut the vegetables into small, bite-sized pieces for even cooking.
- Stir-fry the vegetables in batches if your wok or skillet is not large enough to accommodate all the vegetables at once.
- Make sure the wok or skillet is hot before adding the oil and vegetables to prevent sticking.
- Use a wooden spoon or spatula to stir-fry the vegetables to prevent scratching the wok or skillet.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stir-fry in a wok or skillet over medium heat until heated through.
Presentation ideas:
Serve the stir-fry in a large bowl or on individual plates.
Garnishes:
Garnish with chopped scallions or cilantro for extra flavor and color.
Pairings:
Serve the stir-fry with steamed rice or noodles.
Suggested side dishes:
Serve the stir-fry with a side of steamed edamame or a simple cucumber salad.
Troubleshooting advice:
- If the vegetables are sticking to the wok or skillet, add a splash of water or broth to create steam and prevent sticking.
- If the sauce is too thick, add a splash of water or broth to thin it out.
Food safety advice:
- Make sure to wash and dry the vegetables thoroughly before cooking.
- Use a clean cutting board and knife to avoid cross-contamination.
- Cook the vegetables to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
Evening primrose oil is extracted from the seeds of the evening primrose plant, which is native to North America. It has been traditionally used for medicinal purposes, particularly for its anti-inflammatory properties.
Flavor profiles:
This stir-fry is sweet and savory with a hint of tanginess from the rice vinegar.
Serving suggestions:
Serve the stir-fry as a main dish for a vegetarian meal or as a side dish for a meat-based meal.
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