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The Honolulu Advertiser

Posted on: Wednesday, March 9, 2005

SEVEN OR LESS
Add soy, lemon flavors to broccoli

By Sarah Fritschner
(Louisville, Ky.) Courier-Journal

This East-West broccoli dish pairs soy flavors with refreshing lemon.

Broccoli flavored with sesame oil, garlic and freshly squeezed lemon juice can be spiced up with a dash of red pepper flakes.

Pam Spaulding • Courier-Journal via Gannett News Service

Ultra-streamlining would be teriyaki steak with plain broccoli and rice, but you might find this broccoli becoming a much-loved side dish. Remember, each time you make it, it gets easier.

Chinese sesame oil is different from the sesame oil that sits alongside other golden vegetable oils. The Chinese version is dark amber because the sesame seeds are toasted, and you get much more flavor bang for the calorie buck. You'll find sesame oil in most supermarkets with a modest ethnic-food section.

You can cut the sodium in this recipe by using low-sodium soy sauce or Bragg's Liquid Aminos. If you like a bit of spice, add 1/2 teaspoon of red pepper flakes when you add the garlic.

BROCCOLI WITH SESAME OIL, GARLIC AND LEMON

  • 1 bunch broccoli
  • 1/4 cup soy sauce
  • 2 teaspoons cornstarch
  • 2 1/2 tablespoons vegetable oil (a blend of sesame and peanut is nice)
  • 1 1/2 tablespoons minced garlic
  • 1 tablespoon sugar
  • 1 tablespoon freshly squeezed lemon juice

Cut stems away from florets; reserve stems for another use. Cut florets into bite-size pieces. Bring 1 inch of water to boil in a wide skillet, add the florets, cover and cook 3 minutes. Drain, and set aside.

Mix soy sauce and cornstarch, and stir to blend.

Heat vegetable oil(s) in skillet over medium-high heat. Add garlic, and cook until the garlic turns barely golden and is aromatic (several seconds). Add broccoli and sugar, stir the soy sauce and add it. Stir quickly to coat the broccoli, then turn heat down and add lemon juice. Stir a few more times to heat through, allow the sauce to thicken, and serve.

Makes 4 servings.

• Per serving: 120 calories, 4 g fat, 6 g protein, 17 g carbohydrate, 6 g fiber, 960 mg sodium