Nutritious sides start with stir-fried broccoli
1 bunch broccoli
21/2 tablespoons vegetable oil
1/2 teaspoon salt
1/4 cup water, stock, wine or juice
1 large clove garlic, minced
2 scallions, cut into 1/4-inch pieces or 1 shallot, chopped
1/2 medium-sized red pepper, seeded and chopped
1 teaspoon cornstarch mixed with 2 teaspoons water or 1 tablespoon soy sauce
Clean and cut the broccoli stems and florets.
Heat 2 tablespoons oil in wok or stir-fry pan over moderate heat. Add broccoli; stir-fry 2 minutes. Add salt and liquid. Cover pan; cook 2 minutes. Dish out broccoli, drain liquid (see note); set broccoli aside. Return pan to heat. Add remaining oil. Add garlic, scallions and/or red pepper; stir-fry about 1 minute. Return broccoli to pan; continue cooking a minute or so, until broccoli is tender and heated through. Makes 4 servings.
Note: For a Chinese style glaze, do not drain the broccoli, but return it with its liquid to the pan, then add the cornstarch mixture and stir-fry briefly to glaze the vegetable.
STIR-FRIED BROCCOLI WITH ORANGE AND CHILI PEPPERS
1 recipe stir-fried broccoli made with orange juice
1 large clove garlic, chopped
2 scallions, chopped
2 teaspoons chopped fresh ginger
2 dry red chili peppers
2 teaspoons grated fresh orange rind
1 teaspoon sesame oil
After stir-frying broccoli 2 minutes uncovered and 2 minutes covered, dish out broccoli; drain but reserve liquid; set broccoli aside.
Return pan to heat. Add remaining vegetable oil. Add garlic, scallions, ginger, chili peppers and orange rind; stir-fry 2 minutes.
Return the juice to the pan and cook to evaporate most of the liquid. Return the broccoli to the pan and stir-fry until the broccoli is tender and heated through. Add sesame oil, stir-fry to blend it in and serve. Makes 4 servings.
STIR-FRIED BROCCOLI WITH SAUSAGE, TOMATOES, PASTA AND PIGNOLI NUTS
2 cups bow-shaped pasta
1 recipe stir-fried broccoli made with water
1/3 cup pignoli nuts
2 cloves garlic, minced
2 cups grape or cherry tomatoes
1 pound grilled Italian-style sausages, cut up
1/3 cup olive oil
Salt and pepper to taste
Cook the pasta until it is al dente; then drain it and set it aside.
Prepare broccoli as in master recipe. After stir-frying broccoli 2 minutes uncovered and 2 minutes covered, dish out broccoli, drain liquid but reserve it, and set broccoli aside.
Return pan to heat. Add remaining vegetable oil. Add pignoli nuts; cook, stirring occasionally, 3 minutes or until nuts are lightly toasted. Add garlic, tomatoes and sausage; cook 1 or 2 minutes. Add pasta to pan; stir-fry to distribute ingredients evenly. Add olive oil and reserved water. Cook another minute or so or until ingredients are hot. Season with salt and pepper. Makes 4 servings.