African Style Broccoli Food

AFRICAN STYLE BROCCOLI

African Style Broccoli image

I found this on the web after searching for African recipes that included broccoli for the Zaar World Tour 2005. It was on the mom-mom website.

Provided by NcMysteryShopper

Categories Cauliflower

Time 15m

Yield 6 serving(s)

Number Of Ingredients 15

Ingredients

4 1/2 cups broccoli florets, small
2 1/2 cups cauliflower florets, small
1 1/2 cups carrots, diagonally sliced 1/4 inch slices
1 tablespoon canola oil
1 teaspoon salt (to taste)
1 teaspoon ground ginger
1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon freshly ground nutmeg
1/2 teaspoon crushed red pepper flakes (to taste)
1 cup sour cream (reduced fat ok)
2 tablespoons cider vinegar
1 tablespoon mild honey (to taste)
1/2 cup thinly sliced green onion
1/2 cup toasted pine nuts or 1/2 cup coarsely chopped toasted peanuts

Steps:

Steam first 3 ingredients, covered, 2 minutes. Rinse broccoli mixture under cold water;
drain well.
Combine oil, salt and next 5 ingredients (salt through crushed red pepper) in a small skillet; cook over medium heat 2 minutes or until lightly browned, stirring constantly.
Combine spice mixture, sour cream, vinegar, and honey in a bowl; whisk well. Add to broccoli mixture; toss well to coat. Stir in green onions just before serving, and sprinkle with nuts.

Nutrition Facts : Calories 227.8, Fat 18.2, SaturatedFat 5.3, Cholesterol 19.9, Sodium 470.8, Carbohydrate 14.8, Fiber 2.6, Sugar 7.3, Protein 5.4

GRILLED ASIAN STYLE BROCCOLI

Grilled Asian Style Broccoli image

This is my favorite way to eat broccoli. I make this on the grill but I'm sure it would be just as good in the oven.

Provided by bmcnichol

Categories Vegetable

Time 25m

Yield 4 serving(s)

Number Of Ingredients 6

Ingredients

1 (16 ounce) bag frozen broccoli
1 tablespoon cornstarch
1 teaspoon granulated sugar
1/8 teaspoon salt
1/2 cup chicken broth
2 tablespoons light soy sauce

Steps:

In a small bowl, combine cornstarch, sugar, and salt. Add chicken broth and soy sauce, stirring until smooth; set aside.
Place broccoli in a 13X9 pan greased with cooking spray.
Pour liquid mixture over broccoli.
Cover with aluminum foil and cook for 20 minutes at 400 degrees.

Nutrition Facts : Calories 51.5, Fat 0.5, SaturatedFat 0.1, Sodium 696.2, Carbohydrate 8.9, Fiber 3.5, Sugar 2.8, Protein 4.8

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