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Broccoli Sesame Stir-Fry


    This dish is an all-time favourite for a calcium boost. Both the broccoli and sesame seeds contain substantial calcium, and this stir-fry is excellent as a side dish or a simple dinner. Using unrefined sesame oil adds genuine Asian flavour. Sesame is revered in Asia for its antiaging properties. Combining the sesame oil with natural tamari soy sauce is always an excellent base for a stir-fry. Add garlic for immune boosting properties and feel free to experiment by adding ginger and shiitake mushrooms to this basic recipe. This recipe only takes 10 to 15 minutes from beginning to end, so think twice about ordering in Chinese when you could have your own fabulous dish ready in the time it takes to be delivered!


    2 Tbsp (30 mL) tamari soy sauce
    1 tsp (5 mL) natural brown sugar
    3 Tbsp (45 mL) cornstarch or arrowroot powder
    1 cup (250 mL) water
    1 Tbsp (15 mL) unrefined sesame oil
    4-6 cloves garlic, crushed
    6 cups (1.5 L) broccoli pieces, florets and stems
    Freshly ground black pepper
    2 green onions, sliced diagonally
    3 Tbsp (45 mL) sesame seeds

    In a small bowl, mix together the tamari soy sauce, brown sugar, cornstarch, and water. Mix well.

    In a large wok, over medium high heat, add the sesame oil, and then the garlic. Sauté for 30 seconds. Add broccoli pieces, stirring quickly to cover with oil and garlic. Cover and let cook for 3 minutes until the broccoli is bright green. Add a little (1 to 2 Tbsp) water if necessary. Add the tamari and cornstarch mixture and stir until thickened, about 30 seconds. Sprinkle with sesame seeds and black pepper and serve. Garnish with green onion slices. Serves 6.

    source: "Nutrient-Rich Recipes", alive #273, July 2005


    Broccoli Sesame Stir-Fry




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