Stir-Fried Broccoli with Orange and Almonds

Author: Canadian Living

Broccoli contains nonheme iron; the orange juice enhances its absorption.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2003

Ingredients

  • 1 bunch broccoli (1 lb/500 g)
  • 1/3 cup slivered almonds
  • 1 tablespoon vegetable oil
  • 1/2 cup orange juice
  • 2 tablespoons hoisin sauce
  • 2 teaspoons cornstarch
  • 2 cloves of garlic minced
  • 1 teaspoon minced gingerroot
  • 1/2 teaspoon cider vinegar

Method

Cut broccoli florets into bite-size pieces. Peel stems and cut into 1/4-inch (5 mm) thick slices. Set aside.

Heat large skillet or wok over medium heat; toast almonds, stirring, until golden, 2 minutes. Transfer to small bowl; set aside.

Heat oil in same pan over medium-high heat; stir-fry broccoli for 2 minutes. Add 2 tbsp (25 mL) water; cover and steam until tender-crisp, about 4 minutes.

Meanwhile, whisk together orange juice, hoisin sauce, cornstarch, garlic, ginger and vinegar; pour into pan. Cook, stirring, until broccoli is glossy and coated, about 1 minute. Sprinkle with toasted almonds.

Nutritional facts <b>Per serving:</b> about

  • Sodium 163 mg
  • Protein 6 g
  • Calories 162.0
  • Total fat 9 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 17 g

%RDI

  • Iron 11.0
  • Fibre 0.0
  • Folate 31.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 16.0
  • Vitamin C 155.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Stir-Fried Broccoli with Orange and Almonds

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