Sauteed Broccoli w/ Toasted Garlic, Orange, & Sesame
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
1 medium head broccoli2 teaspoons sesame seeds2 tablespoons olive oil2 1/2 tablespoons thinly sliced garlic cloves1/4 - 1/2 teaspoon red pepper flakes (adjust to taste)1/2 teaspoon salt1/2 teaspoon fresh grated orange peel1/4 c. water
Rinse broccoli, then cut off the thick stem where it meets the slender stalks, reserving the stem for later.
With a sharp paring knife, separate the stalks into florets, leaving stems about 1 and a half inch long on each, then cut the pieces in half lengthwise and lay flat side down, then repeat until you have 3 inch long carved floret & stem pieces of approximately equal thickness top to bottom.
Take the reserved stem, peel the tough skin, then cut crosswise into 1/4 inch thick medallions - should make about 7 cups of broccoli. Set aside.
In a large nonstick skillet, toast the sesame seeds over low heat until golden (about 5 minutes), then transfer to a small bowl.
Place olive oil and garlic in a skillet over low heat. Toast the garlic, stirring frequently, until the garlic turns a deep golden brown (about 6 minutes). Add pepper flakes to the hot oil, stir, then transfer to a small bowl.
In the same skillet, toss the broccoli, salt, and 1/4 c. water - cover then set to high heat. Cook until the broccoli is tender, shaking the pan and stirring once (4 minutes). Uncover the skillet and the water should be gone. Stir in the garlic and oil mixture, and add the grated orange peel. Transfer to a warm serving platter and sprinkle with the toasted sesame seeds.
Number of Servings: 6
Recipe submitted by SparkPeople user BZARCHER.
With a sharp paring knife, separate the stalks into florets, leaving stems about 1 and a half inch long on each, then cut the pieces in half lengthwise and lay flat side down, then repeat until you have 3 inch long carved floret & stem pieces of approximately equal thickness top to bottom.
Take the reserved stem, peel the tough skin, then cut crosswise into 1/4 inch thick medallions - should make about 7 cups of broccoli. Set aside.
In a large nonstick skillet, toast the sesame seeds over low heat until golden (about 5 minutes), then transfer to a small bowl.
Place olive oil and garlic in a skillet over low heat. Toast the garlic, stirring frequently, until the garlic turns a deep golden brown (about 6 minutes). Add pepper flakes to the hot oil, stir, then transfer to a small bowl.
In the same skillet, toss the broccoli, salt, and 1/4 c. water - cover then set to high heat. Cook until the broccoli is tender, shaking the pan and stirring once (4 minutes). Uncover the skillet and the water should be gone. Stir in the garlic and oil mixture, and add the grated orange peel. Transfer to a warm serving platter and sprinkle with the toasted sesame seeds.
Number of Servings: 6
Recipe submitted by SparkPeople user BZARCHER.
Nutritional Info Amount Per Serving
- Calories: 76.3
- Total Fat: 5.3 g
- Cholesterol: 0.0 mg
- Sodium: 225.9 mg
- Total Carbs: 6.1 g
- Dietary Fiber: 3.2 g
- Protein: 3.3 g
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