O2 Fitness Food of the Week: Peanuts

Jul 18, 2014

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 & Peanutsradu-marcusu-498250-unsplash

Makes 4 (1 cup) servings


  • 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


  • 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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