Prazteam
09-05-2006, 09:45 PM
NOTE: Use broccoli stems and flowerets in this recipe
1 T reduced sodium soy sauce
1 T rice or cider vinegar
1/2 tsp sugar
1 T sesame seeds
2 tsp vegetable oil
1/4 to 1/2 tsp crushed red pepper flakes
1/2 tsp peeled minced ginger
2 cloves garlic, minced
5 cups coarsely chopped broccoli (stems and flowerets)(about 1/2 bunch)
Combine soy sauce, vinegar and sugar in a small bowl; set aside.
Heat a large skillet or wok over medium heat. Add sesame seeds; cook 1 minute or until browned. Remove seeds and set aside.
Add oil and next 3 ingredients to skillet; stir-fry 30 seconds. Add broccoli; stir-fry 1 minute. Add soy sauce mixture; stir well. Cover and cook 2 minutes or until broccoli is crips tender. Sprinkle with sesame seeds. Yield: 4 servings (about 72 calories per 1 cup serving)
Vitals:
4.3 Protein
3.6 Fat
8.4 Carbs
0 Cholest.
1.5 Iron
184 Sodium
79 Calcium
Tip: A medium stalk of broccoli provides 100% of the Recommended Daily Allowance for vitamin C. It is rich in vitamin A, high in fiber, and low in calories!
1 T reduced sodium soy sauce
1 T rice or cider vinegar
1/2 tsp sugar
1 T sesame seeds
2 tsp vegetable oil
1/4 to 1/2 tsp crushed red pepper flakes
1/2 tsp peeled minced ginger
2 cloves garlic, minced
5 cups coarsely chopped broccoli (stems and flowerets)(about 1/2 bunch)
Combine soy sauce, vinegar and sugar in a small bowl; set aside.
Heat a large skillet or wok over medium heat. Add sesame seeds; cook 1 minute or until browned. Remove seeds and set aside.
Add oil and next 3 ingredients to skillet; stir-fry 30 seconds. Add broccoli; stir-fry 1 minute. Add soy sauce mixture; stir well. Cover and cook 2 minutes or until broccoli is crips tender. Sprinkle with sesame seeds. Yield: 4 servings (about 72 calories per 1 cup serving)
Vitals:
4.3 Protein
3.6 Fat
8.4 Carbs
0 Cholest.
1.5 Iron
184 Sodium
79 Calcium
Tip: A medium stalk of broccoli provides 100% of the Recommended Daily Allowance for vitamin C. It is rich in vitamin A, high in fiber, and low in calories!