RECIPE

Stir-Fried Sesame Broccoli

This delicious, nutrition-packed stir-fry is accented with an aromatic sauce flavored with a bit of maple syrup. Once you've assembled and prepared all the ingredients, it will take you less than 10 minutes to cook.

Author:Inspired by Vegetarian Times, 2000.06
Yield:4 servings
Prep time: 00:20
Cook time: 00:08
Category:Main Courses
Rating:
 (2)

Ingredients

1/4 tsp. crushed red pepper flakes
3 tbsp. cornstarch, (or arrowroot powder)
4 cups broccoli florets, in 1" pieces
8 oz. firm tofu, drained, cut into 1/2" cubes
2 tsp. sesame oil
2 tsp. vegetable oil
1 large leek , halved lengthwise, rinsed well and thinly sliced (
8 cloves garlic, finely chopped
1 tsp. fresh ginger, finely chopped
1 medium yellow summer squash, cut into 1/2" dice
6 oz. shiitake mushrooms, stemmed and thinly sliced
1 large red bell pepper, cut into 1/2" squares
1 1/2 tbsp. sesame seeds

Instructions

  1. Bring large pot of lightly salted water to a boil. Fill large bowl with ice-cold water. Meanwhile, make sauce: In small bowl, whisk together tamari, maple syrup, vinegar, pepper flakes and 1 1/4 cups water until well combined. Set aside.
  2. In a cup, whisk together arrowroot and 1/4 cup water; set aside. Add broccoli and tofu to boiling water and cook until broccoli is crisp-tender, 2 to 3 minutes. Drain, plunge into bowl of ice water 5 to 10 seconds to stop cooking, and drain well. Set aside.
  3. In nonstick wok or large nonstick skillet, heat sesame and vegetable oils over medium-high heat.
  4. Reduce heat to medium and add leek, garlic and ginger. Stir-fry until fragrant, about 45 seconds. Add squash and mushrooms and stir-fry until beginning to soften, 1 to 2 minutes.
  5. Add reserved sauce to wok. Increase heat to high, cover and cook until simmering, about 1 1/2 minutes.
  6. Stir arrowroot mixture to recombine, then add to wok and stir-fry until sauce is glossy, 10 to 20 seconds.
  7. Add bell pepper and reserved broccoli and tofu and stir-fry until heated through, 3 to 4 minutes.
  8. Serve hot, sprinkled with sesame seeds.

Nutrition

Nutrition Facts

4 servings per recipe

Serving size 1 serving

Amount per serving
Calories232
% Daily Value*
Total Fat 8g12%
Saturated Fat 1g5%
Trans Fat
Cholesterol
Sodium 660mg28%
Total Carbohydrate 33g11%
Dietary Fiber 6g24%
Total Sugars
Includes Added Sugars
Protein 9g

The % Daily Value (DV) tells you how much a nutrition in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.