The rich-tasting sesame seeds add lots of flavor to this dish. If you use the broccoli stems as well as the florets, you can serve more people.

　　

Ingredients

serves 4, heaping 1/2 cup per serving

　　1 teaspoon olive or canola oil

　　1 tablespoon sesame seeds

　　1 1/2 pounds broccoli, cut into small florets, stems peeled and diced, if desired

　　2 tablespoons water

　　1 tablespoon soy sauce (lowest sodium available)

　　1 1/2 teaspoons lemon juice

　　1/8 to 1/4 teaspoon crushed red pepper flakes

　　

Step 1

In a large skillet, heat the oil over medium-high heat. Cook the sesame seeds for 1 minute, or until beginning to brown, stirring constantly with a long-handled spoon (be careful—sesame seeds will “spit”).

　　

Step 2

Add the broccoli. Increase the heat to high. Cook for about 3 minutes, or until the broccoli turns bright green, stirring constantly.

　　

Step 3

Stir in the remaining ingredients. Reduce the heat to medium. Cook, covered, for 5 minutes, or until the broccoli is the desired tenderness.

　　

nutrition information

Step 4

(Per Serving)

　　

Step 5

Calories: 95

　　

Step 6

Total Fat: 3.0g

　　

Step 7

Saturated: 0.5g

　　

Step 8

Trans: 0.0g

　　

Step 9

Polyunsaturated: 1.0g

　　

Step 10

Monounsaturated: 1.5g

　　

Step 11

Cholesterol: 0mg

　　

Step 12

Sodium: 165mg

　　

Step 13

Carbohydrates: 14g

　　

Step 14

Fiber: 5g

　　

Step 15

Sugars: 3g

　　

Step 16

Protein: 6g

　　

Step 17

Dietary Exchanges

　　

Step 18

3 Vegetable

　　

Step 19

1/2 Fat

　　American Heart Association Quick & Easy Meals