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Broccoli Peanut Stir Fry

10 min Stir-frys are a great way to meet your daily vegetable requirements. This delicious dinner provides at least 25% of the daily value for vitamins B6 and folate.


  • 3 cups cooked brown rice
  • 1 teaspoon vegetable oil
  • 2 teaspoons minced garlic
  • 1 cup sliced mushrooms
  • 1 cup sliced carrots
  • 1 cup frozen thawed spinach
  • 1 cup broccoli florets
  • 1/2 cup orange juice
  • 1 teaspoon corn starch
  • 1/2 teaspoon ground ginger
  • 1 teaspoon sesame oil
  • 4 tablespoon light soy sauce
  • 1/4 cup chopped peanuts


Heat the vegetable oil in a large non-stick skillet over medium-high heat. Sauté the garlic and mushrooms until golden, about 1 or 2 minutes. Add the carrots and spinach and cook for 3 minutes. Mix the orange juice with the cornstarch, ginger and sesame oil. Add this mixture, with the broccoli, to the skillet. Cook and stir until the broccoli is tender, about 3 minutes; add the peanuts. Serve hot over brown rice.

Chef’s Tips:

Missing some of the veggies? This dish lends itself well to substitutions. Try swapping cauliflower or brussels sprouts for the broccoli, and zucchini or bell peppers for the carrots. You can also play around with different varieties of mushrooms, like portobellos or shiitakes.

DISCLAIMER: These statements have not been evaluated by the FDA. The information is for informational purposes and is not intended to treat, diagnose or cure any illness. Consult a physician before taking any action.

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