Spicy Garlic Broccoli with Pine Nuts - 13.2g Carbs, 3.3g Fiber, 4.6g Sugar
From: "A Spoonful of Ginger" by Nina Simonds (Alfred A. Knopf, 1999)
VIA Dr Weil
Garlic and broccoli seem to go hand in hand, one flavor beautifully complimenting the other. A light soy dressing and toasted pine nuts
round out this savory dish. Opinions vary as to whether broccoli is
neutral or cooling. It is often prescribed by Chinese doctors for
eye inflammations and nearsightedness.
Serves: 6
1 1/2 lb broccoli or broccoli rabe
1/4 cup pine nuts
1 1/2 tsp (expeller-pressed) canola oil
1 1/2 tsp roasted sesame oil
1 tsp hot chile paste OR 3/4 tsp crushed dried chiles
2 Tbsp minced garlic
2 1/2 Tbsp rice wine OR sake, mixed with 2 Tbsp water
Sauce (mixed together in a bowl until the sugar is dissolved):
1 1/2 Tbsp soy sauce
1 tsp sugar
1. Trim the ends of the broccoli, separate the florets, peel the
outer skin of the stem and cut it on the diagonal into 1-inch lengths.
2. Toast the pine nuts until golden in a 300 degrees F oven, turning
them occasionally so that they cook evenly for about 20 minutes.
3. Heat a wok or large skillet, add the oils, and heat until hot,
about 20 seconds. Add the chile paste or crushed chiles and garlic,
and stir-fry, tossing with a slotted spoon over medium heat until
fragrant, about 15 seconds. Turn the heat to high.
4. Add the stem sections of the broccoli and stir-fry. Pour in the
rice wine and water and cook, tossing, about 30 seconds, then cover
and cook about 1 1/2 to 2 minutes, until the stems are just tender.
Add the florets or leafy sections and toss over high heat, cooking
for about 1 1/2 minutes or until just tender.
5. Add the premixed Sauce and toss lightly for 15 seconds. Add the
toasted pine nuts and stir-fry a few seconds to combine the
ingredients. Scoop the ingredients into a serving bowl and serve
immediately.
Nutrition From: www.caloriecount.about.com (Using low sodium soy salt)
Serves: 6
Serving Size: 137 g
Nutrition per Serving:
117 Calories, 59 Calories from Fat, 6.6g Total Fat, 0.6g Saturated Fat,
0g Trans Fat, 0mg Cholesterol, 244mg Sodium, 13.2g Total Carbs,
3.3g Dietary Fiber, 4.6g Sugars, 4.4g Protein
Vitamin A 14% - Vitamin C 170% - Calcium 6% - Iron 7%
Nutrition Grade: A
Good points
No cholesterol
High in dietary fiber
Very high in manganese
High in vitamin A
High in vitamin B6
Very high in vitamin C
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