Broccoli Steamed in Soy-Sesame Sauce

This dish is an adaptation of the same technique first applied with tender vegetables. Simply put, freshly-cut vegetables are seasoned, sauced, and steamed in a one-dish process. From improvised steamer to the table in a few minutes.

8 oz (250 g) broccoli crowns, cut into large florets
2 green onions, cut into 2 inch lengths
1 T soy sauce
1/2 t dark sesame oil
1 t chicken stock concentrate
1 T water
1 t tapioca (or corn) starch

Arrange the vegetables in a flat bowl. top with seasonings, add water, and sprinkle on the starch. Hint: tapioca or corn starch in a shaker jar facilitates this step. Place into an active steamer. After 4 minutes, with tongs, cautiously toss the ingredients together. Continue steaming another 5 minutes or until tender. Toss again and serve. Optional: Garnish with toasted sesame seeds.
 

Steamed Broccoli

The steaming method produces a tender, bright-green product but avoids a water-logged, mushy vegetable that can easily result when boiling is used.

10 oz (300 g) fresh broccoli
2 T (30 ml) low-fat margarine or butter
1 t (5 ml) salt
2 T (30 ml) lemon juice

Trim away the tough base and cut the broccoli into bite-sized pieces. Place in a shallow bowl and top with salt, lemon juice, and the fat. Place into a steamer, cover tightly, and cook for 8 to 10 minutes, testing for doneness when the tip of a paring knife penetrates easily. Toss to distribute the flavorings and serve in the bowl it was steamed in.

Cream of Asparagus Soup

Recorded 11 March 2000. Adapted from several recipes found online. A Family Favorite. 

1 medium onion
1 lb asparagus
6 T low-fat soft margarine
4 T flour
1 t dry dill weed or 2 t fresh finely chopped
1/2 t dry tarragon
4 c chicken stock (or vegetable stock for vegetarian)
2 T lemon juice
1 c half-and-half (or whole milk to reduce fat content)
salt and white pepper to taste

Dice onion coarsely. Trim tough bottoms off asparagus and cut spears into one-inch pieces. Saute vegetables in margarine until onions are clear. Add herbs. Mix in flour and heat 2 minutes. Add broth, lemon juice and pepper. Simmer until asparagus are very tender (about 15 minutes). Puree soup with potato masher, food mill, or hand-held immersion blender (best). Pass through a strainer to remove tough fibers. Add light cream, adjust seasoning, and serve cold or hot. Garnish with a dollop of sour cream and chopped chives or dill. Variation: Cauliflower or broccoli can be substituted for asparagus.

Tuna-Helper Helper

Recorded January 28, 2010. Fresh broccoli boosts flavor and noursishment.

1 pkg Creamed Broccoli Tuna Helper™
1-1/2 cups water
1-1/2 cup milk
1 7-oz can albacore tuna, including pack water
3 T low-fat soft margarine
2 T dry minced onion
1/8 t crushed red pepper
1 stalk of broccoli
1 cup shredded sharp cheddar cheese

Prepare Tuna Helper™ according to package directions except include the dry onion and crushed red pepper. Cut the broccoli into bite-size piece and microwave two minutes on high and set aside. When the noodles have five minutes more to finish, add the par-cooked broccoli, and continue cooking until it's just tender. Fold in the cheese, cover, and wait 10 minutes to let the sauce thicken. Serves four.