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Recipe: Almond and Broccoli Stir-Fry
Servings: 4
Preparation Time: 5 min.
Cooking Time: 10 min.
 
Ingredients:
  • 1 tsp. coriander seeds, cracked
  • plastic bag
  • 1/4 cup olive oil
  • 8 tsp. slivered almonds
  • 1 clove garlic, crushed
  • 1 tsp. fresh ginger, finely shredded
  • 1 Lbs. broccoli, cut into small florets
  • 8 tsp. red wine vinegar
  • 4 tsp. soy sauce
  • 2 tsp. sesame oil
  • 1 tsp. sesame seeds, toasted
This Recipe is considered:
Low Cholesterol
Cooking Directions:
Heat oil in a heavy nonstick pan or wok over medium high heat. Add coriander seeds and almonds. Stir quickly 1 minute, or until the almonds are golden. Add garlic, ginger and broccoli to pan. Stir-fry 2 minutes. Remove pan from heat. Combine next 3 ingredients in a bowl and pour into pan. Toss until broccoli is well coated. Serve warm or cold, sprinkled with sesame seeds.
 
Per Serving: calories 226, fat 20.5g, calories from fat 82%, protein 5.4g, cholesterol 0.0mg, dietary fiber 4.7g

Nutrients Exchanges
Calories 226 Milk Exchanges 0.0
Protein 5.4g Vegetable Exchanges 1.4
Carbohydrates 9.4g Fruit Exchanges 0.0
Dietary Fiber 4.7g Bread Exchanges 0.0
Sugar 3.7g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 20.5g Lean Meat Exchanges 0.2
Saturated Fat 3.3g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 13.8g Fat Exchanges 3.9
Poly-unsaturated Fat 3.4g
% Calories from Fat 82%    
Cholesterol 0.0mg
Sodium 344.4mg
Vitamins Minerals
Vitamin A 192.6IU Calcium 81.9mg
Thiamin (B1) 0.9mg Copper 0.7mg
Riboflavin (B2) 0.2mg Iron 1.7mg
Niacin (B3) 1.2mg Magnesium 56.2mg
Vitamin B6 0.2mg Manganese 0.5mg
Vitamin B12 0.0mcg Phosphorus 127.4mg
Vitamin C 116.9mg Potassium 480.5mg
Vitamin E 7.9IU Selenium 4.2mcg
Folate 93.7mcg Sodium 344.4mg
Pantothenic Acid 0.7mg Zinc 0.9mg