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Stir-Fried Broccoli Florets, Stems, and Leaves

The farmers’ market is a good place to find broccoli that have long stalks with leaves still attached.

Ingredients: 

Ingredients: 

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1 large head broccoli (1 lb.)
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1 large navel orange, washed
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2 Tbs. lemon juice
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1 Tbs. low-sodium soy sauce
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1 Tbs. light brown sugar
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1 Tbs. julienned fresh ginger, plus 2 tsp. minced, divided
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1 tsp. cornstarch
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3 Tbs. vegetable oil, divided
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2 large shallots, peeled and thinly sliced into rings
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1 large clove garlic, peeled and thinly sliced
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½ tsp. salt

Instructions: 

1. Remove broccoli leaves from stalk, and thinly slice those wider than 1/2 inch. Remove and trim florets to 1 to 2 inches in length and width. Cut stalks into thin slices. (You should have about 6 cups florets and sliced stalks.)

2. Peel 6 or 7 long, wide strips of zest from orange. Stack strips, and thinly slice to julienne.

3. Cut orange in half, and squeeze out juice. Combine 3 Tbs. orange juice with lemon juice, soy sauce, brown sugar, minced ginger, and cornstarch in small bowl. Set aside.

4. Heat 2 Tbs. oil in wok over medium-high heat. Add broccoli leaves, julienned orange zest, julienned ginger, shallots, and garlic. Season with salt, if desired. Stir-fry 2 minutes. (Zest will curl.) Remove pan from heat, and transfer contents to plate.

5. Add remaining 1 Tbs. oil to wok, and heat over medium-high heat. Add broccoli florets and stalks, season with salt, and stir-fry 8 to 10 minutes, or until all pieces are browned. Stir in orange juice mixture. Remove pan from heat, continue stirring until sauce has thickened, then toss with leaves.

Nutrition Information: 

Calories: 
189
Protein: 
4 g
Total Fat: 
11 g
Saturated Fat: 
<1 g
Carbohydrates: 
22 g
Cholesterol: 
0 mg
Sodium: 
474 mg
Fiber: 
5 g
Sugar: 
9 g
Yield: 
Serves 4

Comments on this Recipe

This is an amazing broccoli recipe. The flavors; orange, ginger, garlic, shallots all meld together to create the sweet and sour sensation your taste buds will love. I'm going to try this with other stir fry veggies.