Broc n Roll Dinner Delight—Dinner for 4
The Broc n Roll Dinner Delight is a Chinese-inspired dinner dish featuring broccoli as the star ingredient. This vibrant, flavorful meal combines fresh broccoli with traditional Chinese seasonings, creating a healthy and satisfying dinner option that showcases the versatility of this green vegetable.
Do This With That Stuff
- ‘Gather all your ingredients and cookware on the kitchen counter
- Wash the broccoli, bell peppers, and carrots under cold running water
- Use a chef’s knife and cutting board to slice the bell peppers and carrots into thin strips, and break the broccoli into florets
- Peel the garlic cloves and ginger Use a garlic press to mince the garlic and a grater to grate the ginger
- In a small bowl, combine 1 tbsp cornstarch with 2 tbsp water using a whisk or fork until it forms a smooth mixture
- Heat 2 tbsp vegetable oil in a large wok over medium heat
- Add minced garlic and grated ginger to the heated oil in the wok Stir continuously with a wooden or silicone spatula for about 30 seconds until fragrant
- Add sliced bell peppers, sliced carrots, and broccoli florets to the wok Stir-fry for about 5 minutes until vegetables are tender-crisp
- Pour in 1/2 cup soy sauce, 2 tbsp oyster sauce, 1 tsp sesame oil into the wok Also add in black pepper powder Stir well to coat all vegetables with sauces and spices
- Pour cornstarch mixture into the wok Stir continuously for about 2 minutes until sauce thickens around vegetables
- Turn off heat Transfer Broc n Roll Dinner Delight from wok to serving dish using spatula
- Garnish with chopped green onions and sprinkle sesame seeds on top before serving’
Obvious and Not So Obvious Variations and Pairings
☕ Bitter
- Add 1 cup of chopped bitter melon
- Increase broccoli florets to 3 cups
- Add 1/2 tsp of mustard seeds
- Replace bell peppers with 1 cup of sliced radicchio
- Add 1 tbsp of unsweetened cocoa powder to the sauce
🧂 Salty
- Increase soy sauce to 3/4 cup
- Add 1 tbsp fish sauce
- Increase oyster sauce to 3 tbsp
- Add 1/2 tsp salt
🍋 Sour
- ‘Add 2 tbsp of rice vinegar
- Add 1 tbsp of lemon juice
- Reduce soy sauce to 1/3 cup
- Increase the amount of minced garlic to 3 cloves’
🌶️ Spicy
- Add 2 tsp red chili flakes
- Add 1 tbsp Szechuan peppercorns, crushed
- Increase black pepper powder to 1/2 tsp
- Add 1 tbsp hot chili oil
- Add 2 chopped bird’s eye chili during stir-frying vegetables
🍬 Sweet
- Add 1/4 cup honey
- Increase the bell peppers to 1.5 cups
- Add 1/2 cup sliced sweet onions
- Replace soy sauce with 1/3 cup teriyaki sauce
- Add 1/4 cup pineapple juice
- Add 1 tsp orange zest
🍄 Umami
- ‘Increase soy sauce to 3/4 cup
- Add 2 tbsp of miso paste
- Add 1 tbsp of fish sauce
- Increase oyster sauce to 3 tbsp
- Add 1/2 cup of sliced shiitake mushrooms
- Increase garlic to 3 cloves’
🍸 Alcoholic
- ‘Tsingtao Beer: The lightness and slight sweetness of this Chinese beer will complement the savory flavors of the dish
- Plum Wine: Its sweet and tart flavor profile pairs well with the rich, umami flavors in the dish
- Shaoxing Wine: A traditional Chinese wine that can enhance the taste of Chinese cuisine due to its rich, nutty, and slightly sweet flavor’
🥤 Non Alcoholic
- ‘Green Tea: The mild, earthy flavor of green tea complements the savory taste of the soy and oyster sauces while also helping to cleanse the palate
- Lemonade: The acidity and sweetness of lemonade can balance out the saltiness and umami flavors in the dish
- Chrysanthemum Tea: This floral, slightly sweet drink is a traditional Chinese beverage that pairs well with a variety of dishes, including this one due to its ability to offset the strong flavors of garlic and ginger’
🥓 Keto
- Remove 1 cup sliced carrots
- Replace 2 tbsp vegetable oil with 2 tbsp coconut oil
- Replace 1/2 cup soy sauce with 1/2 cup tamari sauce
- Remove 2 tbsp oyster sauce
- Replace 1 tbsp cornstarch mixed with 2 tbsp water with 1/4 tsp xanthan gum mixed with 2 tbsp water
- Add 1 cup of sliced mushrooms
- Add 200g of sliced chicken breast
🍆 Mediterranean
- Remove soy sauce
- Remove oyster sauce
- Remove sesame oil
- Remove ginger
- Add 1/2 cup olive oil
- Add 1 tbsp dried oregano
- Add 1 tbsp dried basil
- Add 2 tbsp lemon juice
- Add 1/2 cup chopped Kalamata olives
- Replace vegetable oil with olive oil for stir-frying
🥑 Paleo
- ‘Remove soy sauce
- Replace oyster sauce with 2 tbsp coconut aminos
- Remove cornstarch
- Replace vegetable oil with 2 tbsp coconut oil
- Add 1/2 cup of sliced mushrooms’
🐟 Pescatarian
- Add 1 lb of shrimp, peeled and deveined
- Replace the oyster sauce with 2 tbsp of fish sauce
- Add 1/2 cup of vegetable broth to increase the sauce volume due to added shrimp.
🌱 Vegan
- ‘Replace 2 tbsp oyster sauce with 2 tbsp vegan oyster sauce’
🥦 Vegetarian
- Replace 2 tbsp oyster sauce with 2 tbsp mushroom sauce
🥩 Whole30
- ‘Replace 2 tbsp vegetable oil with 2 tbsp coconut oil
- Replace 1/2 cup soy sauce with 1/2 cup coconut aminos
- Remove 2 tbsp oyster sauce
- Replace 1 tbsp cornstarch mixed with 2 tbsp water with 1 tbsp arrowroot powder mixed with 2 tbsp water’
🧠 Brain Health
- ‘Replace vegetable oil with 2 tbsp of extra virgin olive oil
- Add 1/4 cup of chopped walnuts
- Add 1/4 cup of flaxseeds
- Replace soy sauce with 1/4 cup low sodium soy sauce
- Replace oyster sauce with 2 tbsp of low sodium teriyaki sauce
- Add 1/2 cup of blueberries for garnish’
🌾 Celiac Disease
- Replace 1/2 cup soy sauce with 1/2 cup gluten-free tamari sauce
- Replace 2 tbsp oyster sauce with 2 tbsp gluten-free hoisin sauce
- Replace 1 tbsp cornstarch with 1 tbsp gluten-free cornstarch
💩 Crohns Disease
- Remove soy sauce
- Replace oyster sauce with 2 tbsp of coconut aminos
- Decrease vegetable oil to 1 tbsp
- Replace bell peppers with 1 cup of sliced zucchini
- Replace broccoli florets with 2 cups of bok choy
- Remove garlic cloves
- Remove ginger piece
- Add 1/4 tsp of ground turmeric
- Add 1/4 tsp of ground cumin
🩸 Diabetes
- Decrease the soy sauce to 1/4 cup
- Replace oyster sauce with 1 tbsp of low-sodium teriyaki sauce
- Replace vegetable oil with 2 tbsp of olive oil
- Add 1 cup of sliced zucchini
- Add 1 cup of sliced mushrooms
- Replace cornstarch with 1 tbsp of flaxseed meal mixed with 2 tbsp water
🍞 Gluten Intolerance
- Replace 1/2 cup soy sauce with 1/2 cup gluten-free tamari sauce
- Replace 2 tbsp oyster sauce with 2 tbsp gluten-free oyster sauce
- Replace 1 tbsp cornstarch with 1 tbsp gluten-free cornstarch
🫀 Heart Disease
- ‘Replace vegetable oil with 1 tbsp olive oil
- Decrease soy sauce to 1/4 cup
- Remove oyster sauce
- Replace cornstarch with 2 tsp arrowroot powder mixed with 2 tbsp water
- Increase broccoli florets to 3 cups
- Increase sliced bell peppers to 2 cups’
❤️ Heart Health
- Decrease vegetable oil to 1 tbsp
- Replace soy sauce with 1/4 cup low-sodium soy sauce
- Replace oyster sauce with 1 tbsp low-sodium teriyaki sauce
- Increase broccoli florets to 3 cups
- Add 1 cup of sliced zucchini
- Add 1/2 cup of chopped celery
- Remove sesame oil
🧂 High Blood Pressure
- Replace 1/2 cup soy sauce with 1/4 cup low-sodium soy sauce
- Replace 2 tbsp oyster sauce with 1 tbsp low-sodium oyster sauce
- Increase 2 cups broccoli florets to 3 cups broccoli florets
- Add 1 cup of sliced zucchini
- Remove black pepper powder
🍔 High Cholesterol
- Decrease vegetable oil to 1 tbsp
- Replace soy sauce with 1/4 cup low sodium soy sauce
- Remove oyster sauce
- Add 1/2 cup sliced mushrooms
- Add 1/2 cup sliced zucchini
🦠 Immune System
- Replace vegetable oil with 2 tbsp of extra virgin olive oil
- Add 1 cup of sliced mushrooms
- Add 1/2 cup of chopped spinach
- Replace soy sauce with 1/4 cup tamari sauce
- Replace oyster sauce with 2 tbsp of miso paste
- Add 1/2 tsp turmeric powder
- Add 1/4 tsp cayenne pepper
🚽 Irritable Bowel Syndrome
- Remove 2 cloves garlic, minced
- Replace 1/2 cup soy sauce with 1/4 cup low-sodium soy sauce
- Remove 2 tbsp oyster sauce
- Replace 1 tbsp cornstarch mixed with 2 tbsp water with 1 tbsp rice flour mixed with 2 tbsp water
- Decrease the sesame oil to 1/2 tsp
- Remove black pepper powder
- Replace green onions, chopped for garnish with fresh parsley, chopped for garnish
💧 Kidney Disease
- ‘Remove soy sauce
- Remove oyster sauce
- Add 1/2 cup sodium-free chicken broth
- Decrease the vegetable oil to 1 tbsp
- Replace black pepper powder with 1/8 tsp black pepper powder
- Add 1/2 cup sliced mushrooms’
🐄 Lactose Intolerance
- No changes needed. The provided recipe is already lactose intolerance friendly as it does not contain any dairy products or ingredients with lactose.
🍺 Liver Disease
- ‘Replace soy sauce with 1/4 cup low-sodium soy sauce
- Replace oyster sauce with 1 tbsp low-sodium teriyaki sauce
- Decrease vegetable oil to 1 tbsp
- Add 1 cup of sliced zucchini
- Remove black pepper powder’
🤰 Pregnancy
- ‘Remove oyster sauce
- Replace soy sauce with 1/2 cup low-sodium soy sauce
- Increase broccoli florets to 3 cups
- Add 1 cup sliced zucchini’
Beti’s Reflections
As an adventurous food blogger, I’m always on the hunt for exciting, flavorful dishes that bring a bit of international flair to my kitchen. On my recent virtual culinary journey through China, I stumbled upon a delightful recipe that had me dancing in my kitchen – the Broc n Roll Dinner Delight Recipe! This Chinese Broccoli Stir Fry is an easy vegetable stir fry that brings the vibrant flavors of healthy Chinese dinner recipes right to your dining table.
The Broc n Roll Dinner Delight is a Chinese-inspired dinner dish that serves four people. It’s a perfect option for those who love Asian inspired broc n roll flavors and are looking for an easy vegetarian dinner. However, please note that this recipe contains soy and oyster sauce, which may not be suitable for those with shellfish allergies or on a low-sodium diet.
This broccoli bell pepper carrot stir fry is packed with fresh vegetables like broccoli florets, sliced bell peppers, and carrots. These veggies not only add vibrant colors but also lend their unique flavors and textures to the dish. The aromatic duo of minced garlic and grated ginger sets the flavor foundation for this stir fry. The sauces – soy sauce, oyster sauce, and sesame oil – give it that authentic Chinese cuisine home cooking taste while cornstarch helps thicken the sauce to just-right consistency. A sprinkle of black pepper powder adds a hint of heat while green onions and sesame seeds garnish add freshness and crunch.
To make this homemade broccoli bell pepper carrot stir-fry, start by prepping all your ingredients – washing your vegetables under cold running water and slicing them into thin strips or florets as needed. Once you’ve minced your garlic and grated your ginger (hello aroma!), whisk together cornstarch with water until smooth – this will be our secret weapon for a perfectly thickened sauce later on! Heat vegetable oil in a large wok over medium heat, then add your garlic and ginger, stirring until fragrant. Next, toss in your veggies and stir-fry until they’re tender-crisp. Pour in your sauces and spices, stirring well to coat all the vegetables. Finally, pour in your cornstarch mixture and stir continuously until the sauce thickens around the vegetables. Transfer your Broc n Roll Dinner Delight to a serving dish, garnish with green onions and sesame seeds, and voila! You’ve just mastered how to make Chinese stir fry at home!
And there you have it – a delicious Broc n Roll Dinner Delight Recipe that’s sure to impress at any dinner table! This easy vegetable stir fry recipe is not only a healthy Chinese dinner option but also a fun way to bring some Chinese cuisine home cooking into your kitchen. So why wait? Grab those fresh vegetables and let’s get cooking! Remember, life’s too short for boring dinners – so let’s Broc n Roll!
Leave a Reply