Day Five: Sautéed Broccoli with Garlic, Orange, Oyster Sauce ♥

~ recipe updated & photo added 2007 ~

2005: A keeper! The basic technique is a great way to skillet-steam/sauté broccoli, then add other flavorings. I will definitely do again in other ways. Frozen broccoli crowns might work too.

But: this veggie business takes time! This took only 20 minutes but it was hands-on the whole time. Perhaps vegetable "recipes" are best planned for nights when cooking tasks are shared, when the rest of the meal is super simple like heating up leftovers, something in the oven, omelets or sandwiches?

2007: Agreed, this is a keeper! I skipped the sesame seeds. I toasted fresh garlic (gorgeous) in just a tablespoon of oil (which drops the calories and Weight Watchers points) and used lemon zest instead of orange. Next time, I'll use either the garlic or the oyster sauce, instead of both, with the zest.

SAUTÉED BROCCOLI WITH TOASTED GARLIC, ORANGE AND SESAME
Hands on time: 20 minutes
Time to table: 20 minutes
Serves 4 generously


2 teaspoons sesame seeds (skip this step, added little)

1 or 2 tablespoons olive oil (2005: the recipe called for 2; 2007: with experience, I now know that a tablespoon of oil of plenty for a pound of vegetables)
2 heaping tablespoons minced garlic (2005: from a jar! 2007: fresh! different animals, I use them both, just at different times)
1/4 teaspoon red pepper flakes (2005: substituted a good shake of cayenne pepper 2007: just did a good shake of red pepper flakes)

1 medium head broccoli (about 1 1/2 pounds before trimming) or 1 pound broccoli crowns
1/4 cup water

1 tablespoon oyster sauce
zest from an orange or lemon
Salt and pepper to taste (for my taste, oyster sauce added all salt necessary)

If including, toast sesame seeds in a large, deep dry skillet over LOW heat for about 5 minutes, transfer to small dish.

Otherwise (or afterward) heat oil and garlic in same skillet over LOW heat until garlic is toasted, about 6 minutes, stirring occasionally. Stir in red pepper. Transfer to small bowl, leaving oil in skillet.

Meanwhile, trim and chop broccoli. [2007: See how to trim broccoli aggressively, a technique that has helped me eat a LOT more fresh broccoli.] A stalk at a time, rinse, remove tiny leaves and peel stalks. Cut off stalk very close to florets. Cut or break florets into small pieces. Cut stalks lengthwise about four times, then crosswise, to create small pieces. This should yield about 8 cups.

Over HIGH heat, toss broccoli and water in skillet. Cover and let steam/sauté for about 8 minutes, stirring occasionally. When cooked, add oyster sauce and orange zest. Stir in toasted garlic. Season to taste. Serve topped with sesame seeds.

Cooked with 2T olive oil, Per Serving: 100 Cal (59% from Fat); 4g Protein; 7g Tot Fat; 8g Carb; 4g Fiber; 75mg Calcium; 1mg Iron; 151mg Sodium; 0mg Cholesterol, Weight Watchers 2 points

Cooked with 1T olive oil, Per Serving: 70 Cal (43% from Fat); 4g Protein; 4g Tot Fat; 8g Carb; 4g Fiber; 75mg Calcium; 1mg Iron; 151mg Sodium; 0mg Cholesterol, Weight Watchers 1 points


Modified from a recipe published in the New York Times on March 30

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