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Broccoli with Mustard Sauce Recipe

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"Broccoli is among the vegetables that we are able to grow well, so we eat a lot of it," shares Elizabeth Schuk of Tatlayoko, British Columbia. "Tossing it with this tangy sauce is one of the fun ways I serve it," she notes.

This recipe is:

Quick

Diabetic Friendly

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Broccoli with Mustard Sauce Recipe

Prep/Total Time: 10 min.

Yield: 4 Servings

10 10

Ingredients

4 tablespoons water, divided
1 tablespoon butter, melted
1 tablespoon brown sugar
1 tablespoon Dijon mustard
1 pound fresh broccoli, cut into florets (4 cups)
1 tablespoon canola oil

Directions

In a small bowl, combine 1 tablespoon water, butter, brown sugar and mustard; set aside.
In a skillet or wok, stir-fry broccoli in oil for 1 minute; add remaining water. Reduce heat; cover and cook for 3-4 minutes or until crisp-tender. Add mustard sauce and toss to coat. Yield: 4 servings.

Nutritional Analysis: One serving (prepared with reduced-fat margarine) equals 83 calories, 6 g fat (0 saturated fat), 0 cholesterol, 148 mg sodium, 7 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 vegetable, 1 fat.

Originally published as Broccoli with Mustard Sauce in Quick Cooking March/April 2000, p11

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