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Sesame Broccoli |
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Serves: 6
Print this Recipe
1 1/2 pounds broccoli bunch
1/2 teaspoon sesame oil
1 tablespoon sesame seeds
1 teaspoon peanut oil
1 clove garlic, minced
6 green onions, chopped
1/2 cup water chestnuts, sliced (optional)
1 tablespoon sherry, dry
1 tablespoon soy sauce
2 tablespoons water
I prepare broccoli at least once a week. It's one of the most nutritious vegetables you can eat. Broccoli is a member of the cabbage family. Cabbage family members also include cauliflower, brussels sprouts, kale, turnip greens, and kohlrabi. They contain substances called indoles that help protect cells from damage by cancer-causing chemicals. Broccoli is also an excellent source of vitamin C, vitamin A, and fiber.
1. Trim leaves off broccoli. Remove tough ends of lower stalks. Cut into flowerets and cut peeled stem into ¼-inch slices.
2. Heat sesame oil in wok or large skillet until hot. Toast sesame seeds until they start to turn golden. Remove and set aside.
3. Add peanut oil in wok with garlic and onions. Stir-fry for 1 minute.
4. Add broccoli slices and stir-fry for 3 minutes. Add flowerets and remaining ingredients. Reduce heat, cover, and steam for 5 minutes. Sprinkle sesame seeds over and serve.
Variation
Add 3 medium carrots, sliced, with broccoli slices and ¼ head green cabbage, chopped, with flowerets.
Food exchanges per ¾-cup serving: 1½ VEGETABLE, ½ FAT
Food exchanges Variation per ¾-cup serving: 2 ½ VEGETABLE, ½ FAT
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