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Broccoli with Black Bean-Garlic Sauce

:  Winter 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.6 (34 votes)

The bold taste of black bean-garlic sauce mellows into a rich and warming glaze in this fast Asian-style dish.


READER'S COMMENT:
"I didn't find that the sauce added anything to the broccoli, it was quite watery and tasteless. "
Broccoli with Black Bean-Garlic Sauce Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 teaspoon sesame seeds
  • 1/2 cup water, divided
  • 1 teaspoon rice-wine vinegar, or white-wine vinegar
  • 1 teaspoon cornstarch
  • 2 teaspoons black bean-garlic sauce, (see Ingredient note)
  • 2 teaspoons canola oil
  • 1 clove garlic, minced
  • 4 cups broccoli florets

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Preparation

  1. Toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a bowl to cool.
  2. Mix 1/4 cup water, vinegar and cornstarch in a small bowl. Add black bean sauce and stir until smooth.
  3. Heat oil in a large nonstick skillet or stir-fry pan over medium-high heat. Add garlic and stir-fry until fragrant, about 30 seconds. Add broccoli and stir to coat. Add the remaining 1/4 cup water; cover and steam just until the broccoli is tender-crisp, 1 to 3 minutes. Push broccoli to the sides and pour the sauce mixture in the center. Stir until the sauce begins to thicken, about 1 minute. Stir in the broccoli to coat. Serve immediately, sprinkled with the sesame seeds.

Tips & Notes

  • Ingredient Note: Black bean-garlic sauce, made from pureed salted and fermented black soybeans, is a widely used condiment in Chinese cooking and can be found with the Asian food in most supermarkets.

Nutrition

Per serving: 53 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 133 mg sodium; 247 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (45% dv), Folate (13% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 1/2 fat (mono)


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Recipe Categories

Style/Theme
Vegan
Vegetarian
Kid-friendly
Quick (total 30 min. or less)
Type of Dish
Side dish, vegetable
Ethnic/Regional
Asian
Chinese
Ease of Preparation
Easy
Total Time
15 minutes or less
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Servings
4
Preparation/ Technique
Steam
Stir-Fry
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
The EatingWell Diabetes Cookbook (2005)
Winter 2004
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