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|
|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|
- 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.
- 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.
- In nonstick wok or large nonstick skillet, heat sesame and vegetable oils over medium-high heat.
- 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.
- Add reserved sauce to wok. Increase heat to high, cover and cook until simmering, about 1 1/2 minutes.
- Stir arrowroot mixture to recombine, then add to wok and stir-fry until sauce is glossy, 10 to 20 seconds.
- Add bell pepper and reserved broccoli and tofu and stir-fry until heated through, 3 to 4 minutes.
- Serve hot, sprinkled with sesame seeds.
|Amount per serving
|% Daily Value*|
|Total Fat 8g||12%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 33g||11%|
|Dietary Fiber 6g||24%|
|Includes Added Sugars|
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.