Portion Size: ½ cup broccoli
Ingredients: Yields: 8 servings
|4 cups broccoli (fresh or frozen)||Washed, trimmed and cut|
|1 tablespoon sesame oil|
|1 tablespoon sesame seeds, toasted|
|1 tablespoon water|
|1 tablespoon rice vinegar|
|1 teaspoon lemon juice|
|1 teaspoon lite soy sauce|
|½ teaspoon ground ginger|
|Steps:||Directions:||Critical Control Point /Quality Assurance|
|1||Heat oil in a large skillet on medium high heat.|
|2||Add broccoli and stir to coat broccoli with oil.|
|3||Cover and cook for 2 or 3 minutes, stirring frequently.|
|4||Mix water, vinegar, lemon juice, soy sauce and ginger.|
|5||Pour over broccoli.|
|6||Stir, cover, reduce heat to medium and cook 3 more minutes or until desired tenderness.||Cook until internal temperature reaches 135°F.|
|7||Place on serving dish. Sprinkle with toasted sesame seeds, toss. Serve immediately.|
Variations: Broccoli can be steamed, braised, microwaved, roasted, stir fry. May add choice of herbs or spices for flavor.
Broccoli, Steamed: In a microwave safe dish, add 4 cups broccoli and 1 tablespoon water. Cook covered on high for 3-7 minutes until tender crisp. This may also be cooked in a steamer.
Broccoli, Roasted with Lemon: Drizzle 4 cups broccoli with 1 tablespoon olive oil. Toss with 2 minced garlic cloves and 2 tablespoons lemon juice. Roast in 425 degree oven for 15-20 minutes until tender.
Broccoli, Roasted with Parmesan: Drizzle 4 cups broccoli with 1 tablespoon olive oil. Toss with 2 minced garlic cloves and 1/4 cup grated Parmesan. Roast in 425 degree oven for 15-20 minutes until tender.