September 10, 2012 by tayim
Broccoli CAN be tasty when you dress it up right. This simple recipe does the trick in the healthy way. Mushrooms are good for you, but did you know they have been shown in lab studies to lower cholesterol and mediate the effects of saturated fats? You probably know about sesame seeds, you might not have tried black sesame seeds – and you definitely should since they’ve been shown to lower blood pressure. Walnuts have been attributed to slowing cancer growth and improving overall health factors, like blood pressure. And broccoli – not only does it prevent cancer it’s healthy (see nutrition info. after the recipe)!
Sesame Broccoli Portobello
4 Tbs Coconut Oil
2 Tbs Sesame Oil
Raw, Unsalted, Unroasted Walnuts
Black Sesame Seeds
Shallots (or white/red onion)
In a saucepan, heat the oil. While it is heating, dice the shallot very small and put into the pan once the oil is hot (low-medium heat). Don’t worry about uniformity, we’ll be browning them and caramelizing them.
When your shallots are getting started, get chopping on your mushrooms and broccoli. Cut into 1″ pieces. When the shallots are still white, put the broccoli in. Keep stirring and put the mushrooms in when the shallots are translucent. Now add the 2 Tbs of sesame oil – if it seems like there is not enough oil, you can add more sesame oil and/or add more coconut oil. Stir for a few minutes and watch to make sure nothing is burning. If it seems like it’s burning or the oil is smoking, turn down the flame. When the broccoli is starting to be cooked, add the black sesame seeds to taste and stir. The picture below could be done for some, for me I kept cooking a bit more until the mushrooms shrunk a little.
Broccoli Nutrition (1 cup)
60 calories. No fat. Nearly no sodium.
12 g carbs, 6 g fiber, 2 g sugars and 2 g of protein.
Vitamin A – 48% daily needs
Vitamin C – 168% daily needs
Calcium – 6% daily needs
Iron – 6% daily needs
Stir Fry TIP: Sneak in leftovers. For a bit of protein, I diced up and added 4-day old chicken that was a bit too dry and not so tasty. I barely noticed it, but I’m sure my body appreciated the protein!