TRYTHISDISH

by Kim Beavers, MS, RDN, CDCES Registered Dietitian Nutritionist, Chef Coach, Author Follow Kim on Facebook: facebook.com/eatingwellwithkimb

Sesame Broccoli

Think you can only steam frozen veggies? Well think again! The frozen broccoli makes this super convenient ---but the flavor combination will have you wanting to double the recipe and eat MORE vegetables!

Ingredients

• 1 (15-ounce) bag frozen broccoli

• 1 tablespoon sesame oil

• 2 tablespoons sesame seeds

• 1 tablespoon reduced-sodium soy sauce

• 1 teaspoon honey

• ¼ cup dried cranberries

Directions

Prepare the broccoli for cooking by either boiling or steaming and then drain. Generally a 5-7 minute steam or boil is about right for crisp broccoli.

Heat the sesame oil in a skillet or wok for 15 seconds over high heat. Add the sesame seeds and the broccoli. Stir fry until heated through (about 1-2 minutes). Meanwhile, combine the soy sauce and honey in separate mixing bowl. Remove broccoli from the skillet or wok to a serving dish, pour soy sauce mixture over broccoli and add dried cranberries.

Yield: 4 Servings

Nutrient Breakdown: Calories 110, Fat 6g (0.5g saturated fat), Cholesterol 0mg, Sodium 180mg, Carbohydrate 13g, Fiber 3g, Protein 4g.

Percent Daily Value: Vitamin C 120%, Calcium 6%, Iron 6%, Vitamin A 0%.

Diabetes Exchange Values: ½ Fruit, 1½ Vegetable, 1 Fat