Stir-Fry Broccoli - May 2006

Broccoli is a cool weather vegetable. It is at its peak quality during the spring and fall. Look for it in the fresh produce section during those months. Choose frozen during the hot summer and winter. Ingredients: 1 pound broccoli (about 6 cups of trimmed florets and strips) 2 tablespoons vegetable oil 1 tablespoon reduced sodium soy sauce 1 tablespoons sugar ¼ cup water Directions: Wash broccoli and drain well. Cut off florets and save. Peel the stalks and cut into 1 to 2 inch strips. Place oil in skillet. Add stalks and stir-fry for about 1 minute. Add florets and stir-fry until bright green, about 2 to 3 more minutes. Cook longer for softer broccoli. Add soy sauce, sugar, and water. Continue cooking until liquid is bubbly. Remove from heat and serve.

Helpful Hints:

If your kids aren’t good vegetable eaters, try these tips.

• Let them help buy the ‘greenest’ broccoli.
• Set a good example by letting them see you eat vegetables.
• Serve small portions.
• Serve vegetables often. Try different ways of preparing vegetables.
• Vegetables may be more fun if served with a low-fat dip at snack time.
• Make sure cooked vegetables are not served too hot.

How to buy broccoli:

• Choose broccoli with dark green florets that are tightly closed. They may even have a purplish color.
• If the florets are open with a yellowish-green color the broccoli is not fresh.
• Do not buy broccoli that is wilted, soft, or slippery. This is a sign the broccoli is not fresh or may even be spoiled.

Food safety tips:

• Keep broccoli in the refrigerator away from raw meat.
• Wash broccoli using cool running water before preparing or eating.

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