Broccoli is a green cruciferous vegetable originating in Italy.  Green cruciferous vegetables produce ITCs (isothiocyanates) which lower our risk of various cancers and has anti-inflammatory properties that help with chronic inflammation.  Broccoli specifically has sulforaphane which is associated with a decreased breast cancer risk.  It also enhances our body’s detoxification system and provides good fiber helping us lower our cholesterol levels and boost our digestive system.  Broccoli is rich in vitamins D and B-complex which helps our cardiovascular and skin/bone health.  The antioxidants (lutein & zeaxanthin) help in eye health.

INGREDIENTS

  • 3 ½ cups broccoli florets, approx. 10.6 oz.
  • 5 oz. organic tofu, cubed/baked
  • 4 Tablespoons Tamari sauce
  • 4 Tablespoons honey
  • ¼ red bell pepper, sliced
  • 2 Tablespoons sesame oil
  • 2 Tablespoons water

  • 1 teaspoon EVOO
  • 1 teaspoon garlic, minced
  • 1 teaspoon ginger, shredded
  • ½ teaspoon cornstarch
  • ⅛ teaspoon red chili powder
  • ⅛ teaspoon salt, to taste
  • Pinch of black salt

METHOD

  1. In a large bowl combine Tamari sauce, Sesame oil, water, honey, ½ of the garlic, ½ of the ginger, chili powder, & both salts. Whisk with a fork.
  2. Add the tofu first and then the broccoli. Mix the contents ensuring a good coating of the sauce over the tofu and broccoli.  Allow it to marinate for as long as you are able – ideally 1 hour.
  3. Heat the EVOO in a wok over high heat. When the oil dances, add the remaining garlic, ginger, and red bell pepper.  Lower heat to prevent scorching, and stir well.
  4. After a few seconds, add only the marinated broccoli into the wok and stir.
  5. Cook over high heat about 2 minutes. Then add the tofu and the remaining sauce into the wok.
  6. Turn the heat off, while continuing to stir another minute.
  7. Let stand for several minutes covered before serving.

 

Disclaimer
These recipes are copyright @2014 NutriLiciousRecovery.