This is a broccoli dish you’ll love even if you don’t love broccoli. And if you don’t love broccoli, then get over it — because broccoli, like other cruciferous vegetables (such as cauliflower, bok choy, and kale) has magical anti-inflammatory and even anti-cancer properties (1,2,3). It's ubiquitous, cheap, and low-maintenance.
This recipe calls for a lot of sauce because you may want to have this broccoli along with brown rice and chicken or shrimp or tofu or whatever. Even kids love this. Give it a try, and let me know what you think.
Broccoli with Sesame Orange Sauce
- 1 head of broccoli
- ½-1 tsp orange zest
- thin strips of orange rind (optional)
- ½ cup fresh orange juice (from about 1 1/2 oranges)
- orange slices from the extra ½ orange (optional)
- ¼ cup soy sauce or tamari
- 1 Tbl sesame oil
- 1-2 scallions, white and light green parts only, cut into small pieces
- 2 cloves garlic, minced or grated
- 1 Tbl fresh ginger, minced or grated
- 1/4-1/2 tsp red pepper flakes (optional)
- 1 or 2 Tbl sesame seeds
- Break the broccoli into florets (if you like, you can also use the stems by peeling them and then slicing them into ¼- inch pieces). Cook the broccoli (microwave or steam) for 2 minutes. Drain.
- Mix the orange juice, zest, and soy sauce in a bowl.
- In a large saucepan, heat the oil over low-medium heat and add the scallions, garlic, ginger and red pepper flakes. Cook, just until fragrant, 1-2 minutes. Add the broccoli and sauce. Cook until the broccoli is crisp/tender or whatever texture you like best.
- Place in serving bowl and top with sesame seeds. Top with orange slices and strips of rind if you want to impress people. Enjoy!
1. Hu J et al. Intake of cruciferous vegetables is associated with decreased risk of ovarian cancer. Asia Pacif J Clin Nutr; 2015; 24(1):101-9.
2. Tse G, Eslick GD. Cruciferous vegetables and risk of colorectal neoplasm: a systematic review and meta-analysis. Nutrition & Cancer; 2014; 66(1):128-39.
3. Suzuki R et al. Cancer Causes & Control; 2013; 24(12):2117-28. Fruit and vegetable intake and breast cancer risk defined by estrogen and progesterone receptor status: the Japan Public Health Center-Based Prospective Study.