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Sesame Broccoli Stir-Fry Recipe |
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Stir-fries are quick and crisp. TO make this into a main dish, simply add an eight-ounce block of tofu along with the broth, soy sauce, and sesame oil, and serve over half a cup or more of rice per person.
Ingredients 1 pound fresh broccoli 2 teaspoons peanut oil 2 cloves garlic, minced 8 ounces medium mushrooms, quartered 1 red pepper; cut into 1-inch squares 2 tablespoons reduced-sodium chicken broth (or water) 2 tablespoons reduced-sodium soy sauce 1 teaspoon sesame oil 1 tablespoons toasted sesame seeds
Method Trim off leaves of broccoli, and remove tough ends of lower stalk. Cut off and separate broccoli flowerets; cut stalks into 1/4-inch slices. Set aside.
Pour peanut oil into wok or nonstick skillet; place over high heat until hot. Add garlic, and stir-fry 30 seconds. Add broccoli stalk slices and flowerets, mushrooms, and red pepper; stir-fry 2 minutes or until liquid is evaporated and vegetables are crisp-tender. Transfer to a serving bowl, and toss with sesame seeds.
Per serving: 8 g carbohydrates, 65 calories, 3 g fat(1 g saturated), 0 mg cholesterol, 4 g Protein, 225 mg sodium |
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