Broccoli with Black Bean-Garlic Sauce
The bold taste of black bean-garlic sauce mellows into a rich and warming glaze in this fast Asian-style dish.
From EatingWell: Winter 2004, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings, 3/4 cup each
Active Time: 15 minutes
Total Time: 15 minutes
- 1 teaspoon sesame seeds
- 1/2 cup water, divided
- 1 teaspoon rice-wine vinegar, or white-wine vinegar
- 1 teaspoon cornstarch
- 2 teaspoons black bean-garlic sauce, (see Ingredient note)
- 2 teaspoons canola oil
- 1 clove garlic, minced
- 4 cups broccoli florets
- Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
- Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
- Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add the remaining 1/4 cup water; cover and steam just until the broccoli is tender-crisp, 1 to 3 minutes. Push broccoli to the sides and pour the sauce mixture in the center. Stir until the sauce begins to thicken, about 1 minute. Stir in the broccoli to coat. Serve immediately, sprinkled with the sesame seeds.
- Ingredient Note: Black bean-garlic sauce, made from pureed salted and fermented black soybeans, is a widely used condiment in Chinese cooking and can be found with the Asian food in most supermarkets.
Nutrition Per serving:
53 calories; 3 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 133 mg sodium; 247 mg potassium.
Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (45% dv), Folate (13% dv).
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1/2 fat (mono)