Do you get broccoli cravings?
Some people get chocolate cravings. I get broccoli cravings. Sometimes I think it's my body's way of telling me I've been laying on the bacon a bit too thick (or maybe the chocolate!) But honestly I could eat broccoli every day of the year and not get tired of it.
Here's a quick and easy recipe for broccoli, stir-fried with a little ginger and sesame. The broccoli florets are quickly stir-fried initially, then steamed in a sauce of stock, sesame oil, and soy sauce.
This quick cooking technique works best with the florets. Don't discard the broccoli stalks, peel them and slice them thick and eat them raw like you would a carrot; the raw stalks are great with dips.
What's your favorite way of preparing broccoli? Our everyday standby is steamed broccoli but we're always looking for ideas.
Recipe and photos updated, originally published 2007.
Broccoli Stir Fry with Ginger and Sesame
1 tablespoon sesame seeds
1/2 cup chicken or vegetable stock (use vegetable stock for vegan option)
1 tablespoon soy sauce (use gluten-free soy sauce for gluten-free option)
1 tablespoon dark sesame oil
Peanut oil or canola oil
1 pound broccoli florets, rinsed, patted dry, cut into bite-sized pieces
2 cloves of garlic, minced (about 1 tablespoon)
1 tablespoon minced fresh ginger
Toast the sesame seeds:
Toast the sesame seeds by first heating a small, stick-free sauté pan on medium high 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 2-3 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.
Mix stock, soy sauce, sesame oil:
Mix the stock, soy sauce, and dark sesame oil together in a small bowl, set aside.
Sauté the broccoli, garlic, ginger:
Heat 1 tablespoon of peanut oil or canola oil in a large, cover-able 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.
Add the stock soy mixture and simmer:
Add the stock soy sesame oil 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.
Adapted from a recipe in Vegetables Every Day by Jack Bishop.
|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 9g||11%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 11g||4%|
|Dietary Fiber 4g||15%|
|Total Sugars 2g|
|Vitamin C 74mg||371%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|