Ginger Broccoli - 8g Carbs, 3g Fiber
From: Eating Well Magazine September/October 2007
NUTRITION PROFILE:
Low Calorie | Low Carb | High Fiber | Low Sodium | Low Cholesterol
| Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight
Broccoli gets a Southeast Asian treatment in this quick saute with
fresh ginger, mellow rice vinegar and rich, salty fish sauce.
Servings: 4
Serving Size: 1 cup each
ACTIVE TIME: 20 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
1 Tbsp canola oil
2 Tbsp minced garlic
4 tsp minced fresh ginger
1 lb broccoli crowns, trimmed and chopped (about 6 cups)
3 Tbsp water
1 Tbsp fish sauce (see Note)
1 Tbsp rice vinegar
Heat oil in a large skillet over medium-high heat. Add garlic and
ginger and cook until fragrant but not browned, 30 seconds to
1 minute. Add broccoli and cook, stirring, until the broccoli is
bright green, 2 minutes. Drizzle water and fish sauce over the
broccoli; reduce heat to medium, cover and cook until the broccoli
is just tender, about 3 minutes. Stir in vinegar just before serving.
Servings: 4
Serving Size: 1 cup each
Nutrition per Serving:
74 Calories, 4g Fat, 0g Sat, 2g Mono, 0mg Cholesterol, 4g Protein,
8g Carbs, 3g Fiber, 328mg Sodium, 372mg Potassium
Nutrition bonus: Vitamin C (170% daily value), Vitamin A (60% dv),
Folate (19% dv)
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable, 1 fat
TIP: Note:
Fish sauce is a pungent Southeast Asian condiment made from salted,
fermented fish. Find it in the Asian section of large supermarkets
and in Asian specialty markets. We use Thai Kitchen fish sauce, lower
in sodium than other brands (1,190 mg per tablespoon), in our recipe
testing and nutritional analyses.
Change settings via the Web (Yahoo! ID required)
Change settings via email: Switch delivery to Daily Digest | Switch format to Traditional
Visit Your Group | Yahoo! Groups Terms of Use | Unsubscribe
No comments:
Post a Comment