Broccoli contains nonheme iron; the orange juice enhances its absorption.
- Portion size 4 servings
- Credits : Canadian Living Magazine: March 2003
Ingredients
Method
Cut broccoli florets into bite-size pieces. Peel stems and cut into 1/4-inch (5 mm) thick slices. Set aside.
Heat large skillet or wok over medium heat; toast almonds, stirring, until golden, 2 minutes. Transfer to small bowl; set aside.
Heat oil in same pan over medium-high heat; stir-fry broccoli for 2 minutes. Add 2 tbsp (25 mL) water; cover and steam until tender-crisp, about 4 minutes.
Meanwhile, whisk together orange juice, hoisin sauce, cornstarch, garlic, ginger and vinegar; pour into pan. Cook, stirring, until broccoli is glossy and coated, about 1 minute. Sprinkle with toasted almonds.
Nutritional facts <b>Per serving:</b> about
- Sodium 163 mg
- Protein 6 g
- Calories 162.0
- Total fat 9 g
- Cholesterol 0 mg
- Saturated fat 1 g
- Total carbohydrate 17 g
%RDI
- Iron 11.0
- Folate 31.0
- Calcium 8.0
- Vitamin A 16.0
- Vitamin C 155.0
