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Sesame Steamed Vegetables Recipe

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"Broccoli grows abundantly during the long summer days here in Alaska," Heidi Doudna explains from Fairbanks. "I like to harvest it and freeze it along with julienned carrots, so this is always ready to go. The two vegetables are wonderful together, and the judges at our state fair even awarded this dish a first prize."

This recipe is:

Quick

Diabetic Friendly

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Sesame Steamed Vegetables Recipe

Prep/Total Time: 15 min.

Yield: 2 Servings

10 5 15

Ingredients

1-1/2 cups fresh broccoli florets
1 small carrot, julienned and cut into 2-inch pieces
1/4 cup sliced celery
3 tablespoons sliced water chestnuts
1 tablespoon water
1 tablespoon butter
1-1/2 teaspoons soy sauce
3/4 teaspoon sesame seeds, toasted

Directions

In a small saucepan, combine the broccoli, carrot, celery, water chestnuts, water and soy sauce; bring to a boil. Cover and steam for 4-6 minutes or until vegetables are crisp-tender. Sprinkle with sesame seeds. Yield: 2 servings.

Nutritional Analysis: 2/3 cup (prepared with reduced-fat butter and reduced-sodium soy sauce) equals 68 calories, 4 g fat (2 g saturated fat), 10 mg cholesterol, 229 mg sodium, 8 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 2 vegetable, 1/2 fat.

Originally published as Sesame Steamed Vegetables in Quick Cooking July/August 2005, p27

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Serve with:

Breaded Sea Scallops

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