Broccoli Stir Fry with Ginger and Sesame
- Number of Servings: 4
Ingredients
1 Tbsp sesame seeds1/2 cup chicken stock (or vegetable stock for vegetarian option)1 Tbsp soy sauce (use wheat-free soy sauce for gluten-free option)1 Tbsp dark sesame oilPeanut, canola, or grapeseed oil, or some other high smoke-point cooking oil1 pound broccoli florets, rinsed, patted dry, cut into bite-sized pieces2 cloves of garlic, minced (about 1 Tbsp)1 Tbsp minced fresh ginger
1 Toast the sesame seeds by first heating a small, stick-free sauté pan on medium heat. Add the sesame seeds and jiggle the pan so they spread out in a single layer. Let them cook until lightly browned, stirring occasionally, about 3-5 minutes. Do not walk away from them while cooking, as once they start to brown they can easily burn. Once lightly toasted remove from heat and put into a small bowl, set aside.
2 Mix the stock, soy sauce, and dark sesame oil together in a small bowl, set aside.
3 Heat 1 Tbsp of peanut (or canola or grapseed) oil in a large, covered sauté pan on medium high heat. Add the broccoli florets, stir to coat the florets with the oil, Sauté for about a minute. Clear a space in the middle of the broccoli and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then stir the garlic and ginger in with the broccoli.
4 Add the chicken (or vegetable) stock mixture to the pan. Bring to a simmer, reduce the heat and cover. Let cook for 2-3 minutes, until broccoli is still firm, but can be pierced with a fork. Remove from heat. Remove broccoli with a slotted spoon to a bowl. Return pan to heat, increase heat to high and boil down the liquid until just a couple tablespoons remain. Turn off heat, return broccoli to the pan, add the toasted sesame seeds, toss with the liquid. Put into a serving bowl.
Serves 4.
Number of Servings: 4
Recipe submitted by SparkPeople user GOLDILOCKSPRIME.
2 Mix the stock, soy sauce, and dark sesame oil together in a small bowl, set aside.
3 Heat 1 Tbsp of peanut (or canola or grapseed) oil in a large, covered sauté pan on medium high heat. Add the broccoli florets, stir to coat the florets with the oil, Sauté for about a minute. Clear a space in the middle of the broccoli and add the ginger and garlic. Add a little more oil to the ginger and garlic (about a teaspoon) and sauté for half a minute, stirring just the garlic and ginger, until fragrant. Then stir the garlic and ginger in with the broccoli.
4 Add the chicken (or vegetable) stock mixture to the pan. Bring to a simmer, reduce the heat and cover. Let cook for 2-3 minutes, until broccoli is still firm, but can be pierced with a fork. Remove from heat. Remove broccoli with a slotted spoon to a bowl. Return pan to heat, increase heat to high and boil down the liquid until just a couple tablespoons remain. Turn off heat, return broccoli to the pan, add the toasted sesame seeds, toss with the liquid. Put into a serving bowl.
Serves 4.
Number of Servings: 4
Recipe submitted by SparkPeople user GOLDILOCKSPRIME.
Nutritional Info Amount Per Serving
- Calories: 114.9
- Total Fat: 8.7 g
- Cholesterol: 0.9 mg
- Sodium: 292.8 mg
- Total Carbs: 7.3 g
- Dietary Fiber: 3.0 g
- Protein: 4.2 g
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