Orange Sesame Broccoli Recipe: A Healthy Asian-Inspired Side Dish by Jan Mostrom


Orange Sesame Broccoli Recipe: A Healthy Asian-Inspired Side Dish

These past few weeks we’ve had family staying with us who are vegetarian, so I’ve needed to expand my collection of vegetarian recipes. We all really loved the two vegetarian recipes I cooked, including this broccoli with orange and sesame. The broccoli recipe has a wonderful combination of flavors and has made this preparation of broccoli a new favorite!

To make this Asian-inspired broccoli recipe you will need fresh broccoli, sesame seeds, olive oil, fresh garlic, crushed red pepper flakes, salt, oyster sauce and an orange for zesting. The quick vegetable side dish comes together in one skillet in less than 30 minutes.

This citrusy broccoli can be a side dish with dinner or a vegetarian lunch or dinner. And don't forget about the health benefits of broccoli and the health benefits of sesame seeds!

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Cuisine: American / Asian
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6

Ingredients

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Recipe Notes

  • Toast the sesame seeds in a dry pan until fragrant, or buy pre-toasted sesame seeds. You could also skip this step.
  • Try this recipe with green beans, bok choy or Chinese cabbage.
  • If you want this recipe to be gluten-free, use gluten-free oyster sauce.

Here's how to make it: 

  1. Wash the broccoli and cut the stalks off where they meet the florets. Cut the stalks into large florets and then in half. Place the flat side down and cut each piece into small slices, repeating on each floret. Each slice should be about 3 inches long. Try to make the pieces about the same size.
  2. Heat a skillet over medium-low heat. Add the sliced garlic and oil. Cook the garlic for about 5 to 7 minutes, or until it is golden and brown. Add crushed red pepper flakes and then remove to a bowl. Set aside.
  3. Turn the heat to high and add the broccoli to the same skillet along with the salt and a couple tablespoons of water. Toss a bit to mix together and cover with a lid. Cook for 3 to 4 minutes, stirring once by holding the pan handle and swishing the broccoli around.
  4. Remove lid and make sure all the water has evaporated.
  5. Turn off heat and stir in the garlic-oil mix, oyster sauce and orange zest.
  6. Serve warm with a sprinkle of sesame seed and enjoy!

Nutrition Facts Per Serving

Calories: 91

Total Fat: 5.7g

Saturated Fat: 0.8g

Cholesterol: 0mg

Sodium: 476mg

Total Carbohydrate: 9.4g

Dietary Fiber: 2.4g

Total Sugars: 3.1g

Protein: 2.5g

Vitamin D: 0mcg

Calcium: 61mg

Iron: 1mg

Potassium: 256mg

Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.

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bepositive
Can’t go wrong with that Asian flavor on broccoli.
Elisa Schmitz
You just made broccoli even better. Great recipe, Jan Mostrom !
Cevin Soling
Delicous !! Thanks for sharing

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