RECIPE OF THE WEEK | Broccoli Stir-Fry in Black Bean Sauce
This is a colorful, quick, and fiber-rich accompaniment to any Asian-style meal. Broccoli is a wonderful source of calcium. Pair it
with brown rice and a side of crunchy, fresh vegetables like sugar snap peas or mung bean sprouts.
Makes 4 servings
1 teaspoon minced or grated fresh ginger
2 teaspoons crushed garlic
2 tablespoons Chinese black bean sauce
1 bunch broccoli
1 large onion, cut into 6 wedges and layers separated
2 tablespoons water
3 tablespoons dry sherry or nonalcoholic sweet wine
1 1/2 teaspoons cornstarch dissolved in 1/2 cup cold water
Mash ginger and garlic together in a small bowl. Add black bean sauce and mix well. Set aside.
broccoli florets into bite-size pieces. Peel and chop the stems into
1/2" pieces and stir-fry with the florets and onion in a medium skillet
over high heat. Add water, cover, and cook for 4 to 5 minutes or just
until the broccoli is crisp-tender (add a little more water if necessary).
Add the ginger mixture, sherry or wine, and cornstarch mixture and stir until the sauce is thickened. Serve immediately.
Nutrition Information | Per 1/4 of Recipe
calories: 81; fat: 0.9 g; saturated fat: 0.2 g; calories from fat: 9.7%; cholesterol: 0 mg; protein: 3.3 g; carbohydrate: 14.2 g; sugar: 3.2 g; fiber: 4 g; sodium: 116 mg; calcium: 54 mg; iron: 0.9 mg; vitamin C: 68.4 mg; beta-carotene: 949 mcg; vitamin E: 2.1 mg
Recipe from Bryanna Clark Grogan, found in Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard
Please feel free to tailor PCRM recipes to suit your individual dietary needs.