30 minutes
4 cups broccoli florets
1 cup broccoli stalks, slivered (need ~2 bunches to have enough florets)
1 teaspoon olive oil
1 large onion, diced
3 carrots, sliced
1 1/2 pounds kale, chopped (or collards)
1 teaspoon sea salt
GLAZE
1 cup orange juice
(fresh squeezed from about 2 oranges)
1 tablespoon ginger juice, fresh, grated
(squeezed from fresh, grated ginger root)
1 tablespoon sweet sherry, (or mirin)
4 tablespoons brown rice flour, (or spelt flour)
Makes 6 servings.
To prepare the broccoli: a) cut off the florets, b) select the most tender, and least woody stalks (enough to
make the slivered stalks called for in the ingredients), and c) sliver the stalks.
Heat large skillet on medium to medium-high heat and add oil. Saute onion for a few minutes, then add
the slivered broccoli stalks (the most tender part of the broccoli plant). Cook until the onion starts to brown
(about 7 minutes). Add carrots and continue to cook. Add the broccoli florets and kale and cook a few
more minutes. Add sea salt.
GLAZE Combine juices, sherry and flour, and add to the vegetables. Cook for a few minutes until glaze
has thickened.
VARIATIONS:
- Use red bell pepper in addition to, or in place of, carrots.
Per serving: 143 Calories; 2g Fat (11% calories from fat); 7g Protein; 28g Carbohydrate; 0mg Cholesterol; 377mg
Sodium
4 cups broccoli florets
1 cup broccoli stalks, slivered (need ~2 bunches to have enough florets)
1 teaspoon olive oil
1 large onion, diced
3 carrots, sliced
1 1/2 pounds kale, chopped (or collards)
1 teaspoon sea salt
GLAZE
1 cup orange juice
(fresh squeezed from about 2 oranges)
1 tablespoon ginger juice, fresh, grated
(squeezed from fresh, grated ginger root)
1 tablespoon sweet sherry, (or mirin)
4 tablespoons brown rice flour, (or spelt flour)
Makes 6 servings.
To prepare the broccoli: a) cut off the florets, b) select the most tender, and least woody stalks (enough to
make the slivered stalks called for in the ingredients), and c) sliver the stalks.
Heat large skillet on medium to medium-high heat and add oil. Saute onion for a few minutes, then add
the slivered broccoli stalks (the most tender part of the broccoli plant). Cook until the onion starts to brown
(about 7 minutes). Add carrots and continue to cook. Add the broccoli florets and kale and cook a few
more minutes. Add sea salt.
GLAZE Combine juices, sherry and flour, and add to the vegetables. Cook for a few minutes until glaze
has thickened.
VARIATIONS:
- Use red bell pepper in addition to, or in place of, carrots.
Per serving: 143 Calories; 2g Fat (11% calories from fat); 7g Protein; 28g Carbohydrate; 0mg Cholesterol; 377mg
Sodium
