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Broccoli with Mustard Sauce

 Broccoli with Mustard Sauce
"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.
4 ServingsPrep/Total Time: 10 min.


  • 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


  • 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 Facts: 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.