Broccoli
Broccoli is a member of the cruciferous family and can help fight cancer.
Broccoli is available year-round.
Selection & Storage
Choose tightly formed, deep green heads. The stalks should be firm. Don't buy or use If the broccoli heads are yellowing. Store broccoli in a plastic bag in the refrigerator... it will usually last 5 days.
Preparation
Trim ends and peel the stalks... baby broccoli does not need peeling. Always rinse broccoli in cold water before cooking. Cut the flowerets from the stalk into even size pieces.
Steam Method
To steam, place peeled, sliced stem pieces in a steam rack. Put flowerets on top. Lower into a pot with one inch of boiling water. Cover and steam until crisp-tender, about five to seven minutes.
Sauté or Stir Fry
Broccoli is delicious stir-fried or sautéed. Try broccoli sautéed with sliced garlic or stir-fry it with sesame oil, ginger and sesame seeds.
Vegan Dinners
Coconut Baby Broccoli
Stir Fry
Flavorful, fresh and easy!
Ingredients
1/2 can light coconut milk without preservatives
(you can use the whole can, but if you are cutting calories use only 1/2 the can)
1 package organic firm tofu
1 package broccoli (I used baby broccoli in this recipe)
1 tablespoon brown sugar
1 tablespoon tamari
non-stick oil spray, olive or canola
steamed Thai Sticky Rice or Calrose rice
crushed red pepper flakes
Tools
heavy bottomed fry pan
cutting board
knife
can opener
measuring spoons
Preparation
The secret to great cooking is having everything finished at the right time. If you cook this stir-fry first and don't have the rice done upon completion, the broccoli will become overcooked. So start your rice cooking before beginning this recipe.
HINT: Thai sticky rice cooks the fastest, Calrose rice takes about 35 minutes and brown rice takes 45 minutes to cook. If you decide to cook brown rice, start it at least a half hour before starting the Coconut Broccoli Stir Fry so everything is perfectly done.
Tofu Preparation
Open the tofu package and rinse the tofu block under running water.
Wrap in a clean terry towel and set aside.
Open the coconut can and cut the broccoli spears into bite sizes.
Slice the tofu into six equal slices.
Over high heat, place the skillet and spray with the surface with the non-stick oil and add the tamari.
Take the tofu slices and flip each one to coat with the tamari in the skillet.
Cook over high heat until both sides are a caramel brown... don't worry, you can't really burn the tofu. At least I've never seen that happen!
Use a spatula and place the tofu slices on another dish and set aside.
Broccoli
Add the broccoli slices to the hot skillet and cook covered until al denté...
As soon as the broccoli is al denté add the brown sugar and coconut milk and stir gently until the coconut milk is saturated with the tamari and brown sugar in the skillet.
Presentation
A scoop of my favorite Thai Sticky Rice and Coconut Baby Broccoli Tofu Stir Fry ladled over the top and dusted with some red pepper flakes. FABULOUS! FAST! TASTY!
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Copyright © 2004-2008 Betty A. Morgan | |