broccoli stir fry with red rice and oriental sauce

Again old recipe inspired by Tesco magazine I used to collect when I was shopping there. I rarely buy from Tesco nowadays but this stir fry was very good. And because at the moment we are in a stage of trying different things I went back to this recipe. We eat less meat now so we’ve decided to incorporate rice and some grains into our diet. And soon we’re planing to make our own bread, so if it will be somehow successful I will post you about that.

We try not to label foods as good – keto and not good – carbs. Rather – nutritious or not nutritious. The one that actually serving us and not serving. And because recently we don’t eat so much meat as before, we need to replace it with other foods. And will see, in couple months we might come back to keto if we won’t be entirely happy with this meal plan. And as we both work full time, I try to make our diet as flexible as possible, so it meet the needs of both of us. And I would rather call it a lifestyle than a diet, because the word “diet” is associated with some kind of restrictions. And it’s more a matter of our own choice, not something imposed in advance by someone else. It seems to me that it’s just a healthier approach, that gives more freedom and does not make us feel guilty if for some reason we “go off the road”.

Our chosen type of rice is either brown, red, black or wild.

White rice is the most popular variety of rice, but the least nutritious. In the production of white rice grains, the top layers are removed along with the most valuable vitamins, minerals and fiber. As with most of the grains, the husk contains the most nutritional value, if we remove the husk, we will have pure carbohydrates. Brown rice is rich in numerous nutrients, as it is only deprived of inedible husk. Its grains remain “unclean”, and therefore contain fiber, magnesium, iron and B vitamins. They also have high fiber content. Red and black rice is paddy, medium grain, very similar to brown but with a red or black husk. It contains many valuable nutrients. Of course, it all depends on where (on what soil) the rice is grown, as the nutrient content also depends on it. And whether pesticides or other chemicals have been used in its cultivation. Unfortunately, we are not always able to check this. Most of the times we can only trust that we buy a healthy product.

If you like oriental flavours this recipe will be perfect for you – mix of sweet, spicy tangy and salty taste with amazing aroma of sesame seed oil. Sesame seed oil so flavoursome, makes the whole kitchen smell like in a oriental restaurant.

I used red bell pepper to make this stir fry, but if you’re a fan of really spicy flavours you can add chilli peppers instead. Or simply add both. Red rice was my choice, but you can either use brown or wild rice – they both will work perfectly. All of them are very aromatic with a nice nutty flavour.


broccoli stir fry with red rice and oriental sauce


NOTE: my cup is regular 250ml glass

INGREDIENTS for stir fry:

  • 1 broccoli
  • 1 red sweet pepper (you can use chilli pepper instead of sweet)
  • 4 cloves of garlic
  • bunch of spring onions
  • 2 tbsp olive oil
  • 1 cup of red rice
  • 1 tablespoon of sesame seeds

INGREDIENTS for sauce:

  • 1 tbsp of miso paste
  • 1 inch (2.5cm) fresh ginger, finely chopped
  • 1 garlic clove, finely chopped or pressed through a press
  • 1 tbsp tahini
  • 1 tsp brown sugar
  • 2 tbsp of rice vinegar
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce

DIRECTIONS

Boil the rice in salted water until tender. In a bowl, combine all the sauce ingredients and let it sit for a while.

Wash your broccoli, divide it into florets. Chop spring onions, cut the pepper into thin strips, ginger in very thin slices. Heat the olive oil in a wok and add broccoli. Season with salt and fry over a large heat until golden and semi-soft, add pepper and half of spring onions. Fry for a while, then add garlic and ginger chopped into thin slices.

Mix fried vegetables with cooked rice, pour over prepared sauce, sprinkle with sesame seeds and the rest of spring onions.

Bon Appetit!