This oil-free broccoli millet stir-fry offers a tasty alternative to traditional rice stir-fries.
Stir-fries are usually made with oil. However, most of the doctors and research scientists I follow recommend avoiding processed oil. So I opt to steam sauté the veggies. The texture and flavor is slightly different, but I prefer the lighter taste. Once you get used to cooking with less oil, you are likely to realize it often obscures delicate flavors. It also feels greasy on your lips!
This recipe is adapted from a recipe I found on a package of Bob’s Red Mill Millet. (I tend to overuse brown rice and quinoa and was looking to mix things up.) To save time, I replaced the fresh veggies with frozen. (They are washed, prepped and ready to go!) I made a few other tweaks to suit my cooking style - including swapping oil for water - as noted above.
The end result is a pleasing, satisfying meal. My husband doesn’t care for soy or ginger and even he liked it!
Oil-Free Broccoli Millet Stir-Fry
- 2 cups water + ¼ cup
- ¼ tsp. sea salt
- ½ cup millet
- 16 oz. frozen sliced peppers and onions
- 4 cups frozen broccoli florets
- 2 large cloves garlic minced
- ¼ cup cashew pieces
- 1 Tbsp. low sodium Tamari sauce
- 1 Tbsp. brown rice vinegar
- 2 Tbsp. maple syrup
- 1 Tbsp. arrow root starch flour or corn starch
- ¼ tsp. ground ginger
- Add 2 cups of water and ¼ tsp. sea salt to a medium sauce pan and bring to a boil.*
- Add millet and return to boil. Cover, reduce heat to low and simmer for 35-40 minutes with lid slightly vented.
- Add ¼ cup water to 5 qt. non-stick sauté pan over medium high heat.
- Add peppers and onions, broccoli florets and minced garlic, cover and steam sauté for 10 to 15 minutes until veggies are crisp tender. (Stir every few minutes, reduce heat to medium and/or add 1 Tbsp. of water or more if necessary to keep veggies from sticking.)
- Combine Tamari sauce, brown rice vinegar, maple syrup, arrow root starch flour and ground ginger to a small container with a tight fitting lid. Shake to mix.
- Add cooked millet and cashews to cooked veggies.
- Stir in sauce and continue to cook until sauce thickens. (About 1-2 minutes.)
Note: I do not include nutrition information with my recipes because I subscribe to the theories presented in the book Whole and believe we should focus on eating a variety of whole foods instead of counting calories or keeping track of individual nutrients.
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