Sesame Broccoli

Sesame Broccoli

Prep time: 10 minutes
Cooking time: 15 minutes
Makes: 2 cups
Serving Size 1/2 cup

Ingredients

1 Tablespoon sesame seeds (optional)
1 teaspoon sesame oil or vegetable oil
3 cups chopped broccoli, fresh or frozen
2 Tablespoons water
1 Tablespoon vinegar or water
2 teaspoons soy sauce
1 Tablespoon sugar
1 teaspoon corn starch
1⁄8 teaspoon red pepper flakes (optional)

Directions

1. Toast sesame seeds (if using) in a dry skillet on medium-high heat for 3 minutes or until golden brown. Set aside.
2. In a medium skillet, sauté broccoli in oil over medium heat for 2 to 3 minutes.
3. In a small bowl, combine water, vinegar, soy sauce, sugar, cornstarch, and red pepper flakes (if using).
4. Add the sauce mixture to the broccoli in the skillet. Stir and cook until broccoli is tender and the sauce has thickened, about 3 to 5 minutes. Sprinkle with toasted sesame seeds (optional). Serve.
5. Refrigerate leftovers within 2 hours.

Sesame Noodles with Broccoli and Chicken

Sesame Noodles with Broccoli and Chicken

Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 8 cups
Serving Size 1 cup

Ingredients

8 ounces whole wheat spaghetti noodles
2 Tablespoons sugar
3 Tablespoons soy sauce
2 Tablespoons rice vinegar
1⁄4 cup vegetable oil
3 cloves minced garlic or 3/4 teaspoon garlic powder
1 1⁄2 cups fresh or frozen broccoli
1 1⁄2 cups cooked, diced chicken breast
1 Tablespoon sesame seeds

Directions

1. Cook pasta according to package Directions. Set aside.
2. While pasta is cooking, toast sesame seeds in a 1 quart saucepan over medium heat. Stir constantly and cook until light brown.
3. Mix together sugar, soy sauce, and vinegar in small bowl. Set aside.
4. Heat oil in large skillet over medium heat (300 degrees in an electric skillet). Add garlic and broccoli, and cook on medium until soft.
5. Add chicken and cook until heated through.
6. Add drained pasta and soy sauce mixture and mix well. Sprinkle sesame seeds on top.
7. Refrigerate leftovers within 2 hours.

Notes

• Substitute diced tofu or a can of drained garbanzo beans for chicken.
• No broccoli? Use peas, green beans, or mixed veggies.
• Flavor boosters: red chili flakes, sliced green onions, and/or a teaspoon of sesame oil.

Sesame Turnips and Carrots

Sesame Turnips and Carrots

Prep time: 15 minutes
Cooking time: 10 minutes
Makes: 3 cups
Serving Size 3/4 cup

Ingredients

2 medium turnips
2 medium carrots
4 cloves garlic, minced or 1 teaspoon garlic powder
1 Tablespoon oil
2 Tablespoons sesame seeds
3 Tablespoons honey or brown sugar

Directions

1. Wash, peel (if desired) and cut turnips and carrots into ¼ inch cubes.
2. Combine all Ingredients in a skillet. Cook over medium-high heat, stirring often until vegetables begin to brown (caramelize).
3. Refrigerate leftovers within 2 hours.

Notes

• Honey is not recommended for children under 1 year old.