Brown Rice Stir-Fry with Broccoli

Day-old brown rice is the secret to a good stir-fry — it separates into distinct grains instead of clumping, and this dish leans on that trick to build a fast, fiber-forward dinner.

Brown rice's whole grain and broccoli's fiber both fit well within a heart-healthy pattern of eating, and using low-sodium soy sauce keeps the seasoning from tipping the dish into salty territory. Garlic and ginger, sautéed briefly at the start, carry most of the aroma through the whole pan.

Keep the heat high and the stirring frequent so the vegetables stay tender-crisp rather than soft.