Mushroom & Broccoli Stir-Fry

The inspiration for this loaded stir-fry came from something my roommate made.  He had reminded me of how to use corn-starch to make a thick sauced Asian stir-fry last week, when he had thrown together a chicken, carrot, bean sprout doozy with his eyes closed. It was spicy, salty, and incredibly healthy all at the same time.  I wanted to do that. So this is what I came up with.

I decided to keep it vegetarian – therefore I opted not to add the chicken, and honestly I like broccoli better than carrots, but it’s pretty much universal principles so by all means change it up, mix it up, and do what you want.

The fresh crunch of the bean sprouts, I think, is what makes it. The problem with sprouts is they don’t have a very long shelf life.  You can’t expect them to be the same texture a week after purchasing them.  They also have a tendency to carry bacteria so if you open them, use them all in one go, and don’t put them back in the fridge.  Even go one step further, if they don’t look good in the store, don’t bring them home. 

Mushroom & Broccoli Stir-Fry
Serves 4 

Ingredients; 
  • 1 Tbsp coconut oil
  • 1 head broccoli, washed dried, cut into bite-size florets
  • 1/2 lb. mushrooms, cut in half (or quarters, depending on size) – I used button, but use what you have on hand
  • 3 cloves garlic, thinly sliced
  • 1-in finger of fresh ginger (about 1/2 the length of your thumb), peeled, and chopped finely
  • 4 baby bok choy, root cut off, sliced into 1/2-in pieces
  • 4 green onions, cut into 1/2-in pieces
  • 1 bag bean sprouts, washed and dried
  • 3 Tbsp low-sodium soy sauce
  • 5 dashes hot sauce
  • 2 Tbsp water
  • 1 tsp sesame oil 
  • 1 tsp cornstarch
  • Sesame seeds (optional)
Method; 
Preheat a wok on the stove at medium heat.  Drop in coconut oil, and let melt.  When melted toss in your broccoli.  Saute for a couple minutes until you start to see them sweat a bit. 
Toss in your mushrooms, garlic, ginger, and green onions.  Saute for a few more minutes. 
While the ingredients are cooking, grab a soup bowl, and mix together your sauce.  Using a whisk mix together soy sauce, hot sauce, water, sesame oil, and cornstarch. 
Throw in your bok choy, as well as the sauce. And mix together thoroughly.  The sauce should coat your vegetables. 
At the last minute add your bean sprouts.  Just mix until they have been coated in some of the sauce as well, and serve. 
If I had sesame seeds on hand I would have used them as garnish, but I didn’t, so I couldn’t.  I would suggest doing it though! 🙂

Biggest thing to remember with stir-fry’s is to make sure all of your ingredients are prepared before turning the pan on.  It is a quick fry/saute process, and you don’t want to over cook anything (or burn, for that matter). 
XOX
Ally
PS. I’m going to put this forward because they are absolutely amazing. Shovels & Ropes is a band that my roommate introduced me to, and I was listening to this song while I was writing this post. So here you go. Enjoy! Shovels & Ropes – Birmingham
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