Tuesday, March 31, 2015

Sesame Lime Broccolini or Broccoli

Plate of Sesame Lime Broccolini Garnished with Lime
Broccolini: Kinda Like Broccoli

Recipe adapted from Cooking Light

Broccolini, also known as broccolette, is a cross between regular broccoli and gai-lan, so-called Chinese broccoli, which we find doused with oyster sauce at authentic dim sum restaurants. Broccolini resembles gai-lan; its long graceful stems are sleek and sexy when plated. It’s tender and pungent like gai-lan, but not as bitter, more sweet like broccoli. I’ve added a good amount of oyster sauce to this recipe. Fresh lime, soy sauce, toasted sesame oil, a sprinkle of sugar, and crushed red pepper round out the easy-to-make sauce. This recipe can also be used with gai-lan or broccoli.

Stir frying with a bit of steam
First Stir-fry Step: Cook Broccolini
Organic broccolette (different name for broccolini) is currently available at Costco. It’s grown in Mexico, but very soon we’ll be getting it from local farms as well. Like broccoli, it’s high in Vitamins A, C, and K, in folate and other B vitamins, and in calcium and potassium. Some research indicates phytonutrients (specifically glucosinolates) in cruciferous vegetables help prevent cancer. Broccolini, dressed with fresh and easy sesame lime sauce, could be the perfect spring tonic.

Individual serving of Sesame Lime Broccolini
Vitamins, Minerals, and Flavor
Sesame Lime Broccolini
serves 4

1 lb. broccolini
1 tbsp. fresh lime juice
1 tbsp. oyster sauce
1 tsp. soy sauce
¾ tsp. sugar
¼ tsp. crushed red pepper
1 – 1½ tbsp. sunflower or peanut oil
1 tsp. toasted sesame oil
1 tbsp. sesame seeds

Trim ends of broccolini and remove any spots where lower leaves have been broken off. You may lightly peel bases of the larger stalks if desired.

Prepare sauce by combining fresh lime juice, oyster sauce, soy sauce, sugar, and red pepper in a small bowl. Stir until sugar is dissolved. Set aside.

Steam broccolini until slightly tender but still bright green, about 3 – 3½ minutes. (Cook gai-lan about the same time. Tougher-stemmed broccoli will take about 4 – 4½ minutes.) Remove from steamer and blot dry.

Meanwhile heat wok on high.

Add sunflower or peanut oil and toasted sesame oil to wok. Add steamed broccolini and toss constantly with two bamboo spoons or spatulas, until slightly and evenly browned, about 1 minute. Add sauce, continuing to toss constantly. Stir-fry for about 30 seconds, until sauce is almost evaporated.

Remove from wok to serving plate and top with sesame seeds. 

Stir frying with a lot of steam
Second Stir-fry Step: Add Sauce
Closeup of Broccolini and Sesame Seeds
To Your Health

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