7. Broccoli Stalks
A single tender stem has more than a days’ worth of vitamin C, higher intakes of which may help keep your blood pressure numbers healthy.
Sweet and Sour Broccoli Chicken Stir-Fry
1/3 cup low-sodium vegetable broth
2 tablespoons rice vinegar
2 tablespoons ketchup
1 tablespoon low-sodium soy sauce
1 tablespoon coconut sugar or brown sugar
2 teaspoons cornstarch
1 tablespoon peanut or canola oil
1 pound boneless, skinless chicken breast, thinly sliced
1 red bell pepper, thinly sliced
2 cups broccoli florets
Stalks from 1 broccoli bunch, peeled and thinly sliced
3 green onions, white and green parts, thinly sliced
2 garlic cloves, minced
1 tablespoon minced ginger
1 cup canned in juice pineapple chunks, drained
1/3 cup unsalted cashews
2 cups cooked brown rice
1. In a small bowl, whisk together vegetable broth, rice vinegar, ketchup, soy sauce, brown sugar, and cornstarch. Set aside.
2. Heat a wok or large skillet over medium-high heat. Add oil and chicken; cook until chicken is not longer pink, about 4 minutes, stirring occasionally. Transfer chicken to a plate and add red pepper, broccoli florets, broccoli stalks, green onions, garlic, and ginger to the pan. Stir-fry 1 minute until peppers are tender. Add chicken, pineapple chunks, cashews, and broth mixture, and cook 1 minute more. Serve over brown rice.