Broccoli and Tomato Stir-Fry with Garlic Ginger Sauce

Why

Broccoli and tomato stir-fry is a delicious meal and has shown to have some synergies that reduce the risk of cancer. Studies have shown that whole foods, such as broccoli and tomatoes, have anti-tumorogenesis property by themselves which may lower the growth of cancer cells. In one study an 83% decrease in prostate cancer risk was found for the group that frequently ate tomatoes and tomatoe products. 1

Ingredients:

For the Stir-Fry:

• 2 cups broccoli florets
• 1 cup cherry tomatoes, halved
• 1 bell pepper, thinly sliced (optional)
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

For the Garlic Ginger Sauce:

• 3 tablespoons soy sauce (or tamari for gluten-free option)
• 2 tablespoons rice vinegar
• 1 tablespoon honey or maple syrup
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 teaspoon cornstarch (optional, for thickening)

Instructions:

1. Prepare the Sauce: In a small bowl, whisk together soy sauce, rice vinegar, honey or maple syrup, sesame oil, minced garlic, and minced ginger. If you prefer a thicker sauce, you can add cornstarch to the mixture. Set the sauce aside.
2. Stir-Fry Vegetables: Heat olive oil in a large skillet or wok over medium-high heat. Add minced garlic and ginger, and sauté for about 1 minute until fragrant. Add sliced onion and bell pepper (if using) to the skillet and cook for 2-3 minutes until they start to soften.
3. Add Broccoli: Add broccoli florets to the skillet and continue to cook for another 3-4 minutes, stirring occasionally, until the broccoli is tender but still crisp.
4. Incorporate Tomatoes: Once the broccoli is cooked to your liking, add the halved cherry tomatoes to the skillet and cook for an additional 2 minutes, just until the tomatoes are heated through but still retain their shape.
5. Combine with Sauce: Pour the prepared garlic ginger sauce over the vegetables in the skillet. Stir well to coat the vegetables evenly with the sauce. Allow the sauce to simmer for another 1-2 minutes, allowing it to thicken slightly.
6. Serve: Once the vegetables are coated with the sauce and heated through, remove the skillet from the heat. Season with salt and pepper to taste. Serve the broccoli and tomato stir-fry hot as a standalone dish or alongside cooked rice or noodles.

Conclusion:

This Broccoli and Tomato Stir-Fry offers a plethora of health benefits:

• Vitamins and Antioxidants: Broccoli is rich in Vitamin C, Vitamin K, and antioxidants, while tomatoes are packed with Vitamin C, Vitamin A, and the antioxidant lycopene.
• Fiber: Both broccoli and tomatoes are high in fiber, which aids in digestion and helps maintain a healthy gut.
• Minerals: Broccoli contains minerals like potassium and calcium, while tomatoes provide potassium and folate.
• Low in Calories: This dish is low in calories but high in nutrition, making it a great option for those looking to maintain a healthy weight.

Enjoy this vibrant and nutritious Broccoli and Tomato Stir-Fry for a satisfying meal that’s bursting with flavor and goodness!