nutritional information

Per 1-cup serving:

  • Calories: 127
  • Protein: 7 g
  • Total Fat: 7 g
  • Saturated Fat: <1 g
  • Carbohydrates: 13 g
  • Cholesterol: 0 mg
  • Sodium: 417 mg
  • Fiber: 4 g
  • Sugar: 7 g

Emerald Veggies with Honey-Sesame Dressing

Emerald Veggies with Honey-Sesame Dressing

Serves 4

30 minutes or fewer

A bamboo steamer is used to lightly cook an assortment of vegetables that are then tossed in a dressing with ground, toasted sesame seeds.
  • 1 medium bok choy, separated into leaves (¾ lb.)
  • ½ lb. green beans, trimmed
  • 1 cup small broccoli florets
  • ⅓ cup hulled sesame seeds
  • 2 Tbs. low-sodium tamari
  • 1 Tbs. honey
  • 1 tsp. rice vinegar

1. Set bamboo steamer over 1 inch simmering water in large skillet. Fill medium bowl with ice water.

2. Arrange bok choy leaves in steamer. Cover, and steam 5 to 6 minutes, or until leaves turn bright green. Plunge bok choy into ice water. Drain, and pat dry. Slice, and transfer to serving bowl.

3. Arrange green beans in steamer. Cover, and steam 5 minutes, or until tender. Remove with slotted spoon, plunge into ice water, then drain, and pat dry. Cut into 1-inch pieces, and add to bok choy.

4. Arrange broccoli florets in steamer. Cover, and steam 3 minutes, or until tender. Plunge into ice water, then drain and pat dry. Add to bok choy mixture.

5. Toast sesame seeds in small skillet over very low heat 5 minutes, or until golden, gently shaking pan often. (Watch closely—seeds can scorch quickly.) Grind toasted seeds with mortar and pestle or in food processor until just flaky, about 12 seconds. Transfer ground seeds to small bowl. Stir in tamari, honey, vinegar, and 1 Tbs. water. Toss vegetables with sesame seed dressing.

January/February 2013 p.61

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comments

why do you have to steam the vegetables independently? why can the bokchoy and the beans be added together and the broccoli in the last 3 minutes? thanks! (i'm sure there is a good reason…)

Elena Benedicto - 2014-01-14 21:00:48