Peanuts are a good source of protein, folate, vitamin E and vitamin B1. These nuts are rich in monounsaturated fats, which are heart-healthy fats, and provide antioxidants. Although peanuts are nutrient dense, eating an appropriate portion can be part of a healthy diet. Research shows that people who eat nuts regularly have lower risks of heart disease.
Spicy Stir-Fried Broccoli & Peanuts
Makes 4 (1 cup) servings
Ingredients:
- ⅓ cup creamy natural peanut butter
- ½ cup water, divided
- 2 tablespoons brown sugar
- 2 tablespoons reduced-sodium soy sauce, divided
- 1 tablespoon rice vinegar
- 2 tablespoons canola oil
- 1 ½ pounds broccoli crowns, trimmed and cut into 1-inch pieces
- 1 large red bell pepper, sliced
- 2 cloves garlic, minced
- ¼ - ½ teaspoon crushed red pepper, or to taste
- ¼ cup chopped unsalted peanuts
Preparation:
- Whisk peanut butter, 1/4 cup water, brown sugar, 1 tablespoon soy sauce and vinegar in a medium bowl until smooth. Set aside.
- Heat oil in a wok or large skillet over medium heat. Add broccoli and cook, stirring frequently, until beginning to soften and brown in spots, about 6 minutes
- Add the remaining 1/4 cup water and 1 tablespoon soy sauce to the pan along with bell pepper and garlic. Cook, stirring frequently, until the pepper has softened and the liquid has evaporated, 2 to 4 minutes. Remove from the heat; stir in the reserved peanut sauce and season with crushed red pepper. Garnish with peanuts.
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