nutritional information

Per 1-cup serving:

  • 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
Vegan

Stir-Fried Broccoli Florets, Stems, and Leaves

Stir-Fried Broccoli Florets, Stems, and Leaves

Serves 4

30 minutes or fewer

The farmers’ market is a good place to find broccoli that have long stalks with leaves still attached.
  • 1 large head broccoli (1 lb.)
  • 1 large navel orange, washed
  • 2 Tbs. lemon juice
  • 1 Tbs. low-sodium soy sauce
  • 1 Tbs. light brown sugar
  • 1 Tbs. julienned fresh ginger, plus 2 tsp. minced, divided
  • 1 tsp. cornstarch
  • 3 Tbs. vegetable oil, divided
  • 2 large shallots, peeled and thinly sliced into rings
  • 1 large clove garlic, peeled and thinly sliced
  • ½ tsp. salt

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.

April/May 2014 p.62

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comments

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.

Sharon - 2014-05-06 14:33:33