Monday, October 27, 2014

Broccoli Stir-Fry


Stir-Fried Broccoli with Chili-Garlic Sauce

We all know broccoli is good for you.  If you believe everything said about it, it is the wonder vegetable.

It's high in levels of fiber, rich in vitamin-C.  Also rich in vitamin-A, iron, vitamin-K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.    It is touted to help prevent osteoarthritis, protect your skin against the effects of UV light, reverse diabetes heart damage, reduce cancer risk, and detoxify air pollutants in the body.  Impressive!

We try to eat it regularly, but I get tired of plain old, steamed broccoli.

This is a good recipe for adding some zip to an everyday basic.


Stir-Fried Broccoli with Chili-Garlic Sauce
(from Best Ever Cooking for Two)

Serves 2

2 T. chicken broth
2 t. soy sauce
1.5 t. dry sherry
1 t. Asian chili-garlic sauce
1/2 t. toasted sesame oil
1/2 t. cornstarch
1 garlic clove, minced
3.5 t. vegetable oil, i.e., 1/2 t. for sauce, 3 t. for stir-frying
pinch red pepper flakes
12 ounces broccoli florets, cut into 3/4 inch pieces
1/8 t. sugar

Whisk together broth, soy sauce, sherry, chili-garlic sauce, sesame oil, and cornstarch together in a small bowl until well combined.

In a second small bowl, combine garlic, 1/2 t. vegetable oil, and pepper flakes.

Heat remaining 1 T. vegetable oil in 1 12-inch skillet over medium-high heat until just smoking.  Add broccoli and sprinkle with the sugar then cook, stirring frequently, until broccoli is well browned, 5 to 7 minutes.

Add garlic-oil mixture and cook until fragrant, about 15 seconds.

Add broth mixture and toss until broccoli is evenly coated.

Serve.

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