Broccoli "Castlerole"
INGREDIENTS:
2 tb Olive oil
2 tb Gingerroot; peeled, chopped
2 tb Shallots; peeled, chopped
1 ts Garlic; minced
1/2 Bell pepper, red; seeded,
--chopped
1/2 Bell pepper, yellow; seeded,
--chopped
1 lg Broccoflower bunch; cut into
--bite-sized florets
2 tb Worcestershire sauce
Ground pepper
2 tb Olive oil
2 tb Gingerroot; peeled, chopped
2 tb Shallots; peeled, chopped
1 ts Garlic; minced
1/2 Bell pepper, red; seeded,
--chopped
1/2 Bell pepper, yellow; seeded,
--chopped
1 lg Broccoflower bunch; cut into
--bite-sized florets
2 tb Worcestershire sauce
Ground pepper
In wok over medium high heat or electric skillet set at 350 degrees, heat oil. Add gingerroot, shallots and garlic. Cook 2 to 3 minutes, or until gingerroot and shallots are tender-crisp, stirring constantly. Add peppers; stir-fry 1 minute. Add broccoflower florets; stir-fry 3 to 5 minutes, or until florets are tender. Season with Worcestershire sauce and pepper.
Per serving: about 45 cal, 2.5 g pro, 7 g carb, 1.4 g fat, 25% of cal from fat, 0 mg chol, 17 mg sod
Per serving: about 45 cal, 2.5 g pro, 7 g carb, 1.4 g fat, 25% of cal from fat, 0 mg chol, 17 mg sod