Broccoflower Stir-Fry Recipe

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Broccoflower Stir-Fry Recipe

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This bright yellowish green vegetable is seasoned with Asian flavors for a delightful side dish.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 25 min.
MAKES:
4 servings
TOTAL TIME:
Prep/Total Time: 25 min.

Ingredients

  • 1 small head Broccoflower (about 1-1/4 pounds), broken into florets
  • 1 tablespoon canola oil
  • 1 medium sweet red pepper, chopped
  • 1 tablespoon minced fresh gingerroot
  • 2 garlic cloves, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil

Directions

In a small skillet or wok, stir-fry Broccoflower in oil for 2-3 minutes. Add red pepper; stir-fry 2 minutes.
Add ginger and garlic; stir-fry 2-3 minutes longer or until Broccoflower is crisp-tender. Drizzle with soy sauce and sesame oil. Yield: 4 servings.
Originally published as Broccoflower Stir-Fry in The Taste of Home Cookbook 2008, p370

Nutritional Facts

3/4 cup: 73 calories, 5g fat (1g saturated fat), 0 cholesterol, 324mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

  • 1 small head Broccoflower (about 1-1/4 pounds), broken into florets
  • 1 tablespoon canola oil
  • 1 medium sweet red pepper, chopped
  • 1 tablespoon minced fresh gingerroot
  • 2 garlic cloves, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  1. In a small skillet or wok, stir-fry Broccoflower in oil for 2-3 minutes. Add red pepper; stir-fry 2 minutes.
  2. Add ginger and garlic; stir-fry 2-3 minutes longer or until Broccoflower is crisp-tender. Drizzle with soy sauce and sesame oil. Yield: 4 servings.
Originally published as Broccoflower Stir-Fry in The Taste of Home Cookbook 2008, p370

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