This broccoli dish, is the perfect combination of a healthy fat with a fiber rich food (broccoli) which will fill you up with out filling you out.
Have you had your MUFA’s today? According to the American Diabetes Association, a diet rich in MUFA’s (Monounsaturated Fatty Acids) may help reduce abdominal fat better than a carbohydrate-rich diet.
I’m not here to promise you will lose 30 pounds by Spring Break, but I am here to encourage you to eat your MUFA’s with breakfast, lunch and dinner. Ready for the fun part? MUFA’s are foods that contain fat and fat = flavor. Fat also takes longer to digest and helps you stay fuller longer, especially when combined with fiber rich foods.
Today’s recipe, my Sesame Soy Roasted Broccoli, is the perfect combination of a healthy fat (sesame oil) with a fiber rich food (broccoli) which will fill you up with out filling you out.
Any fat that is plant-based and doesn’t come from an animal is a MUFA. Another easy way to remember? Saturated fat (bad) is solid at room temperature. Think beef fat, butter or bacon. Monounsaturated fat (good) is liquid at room temperature such as olive oil or tahini.
Examples of MUFA’s:
- avocado
- dark chocolate
- olive oil
- hummus
- canola oil
- walnuts
- pumpkin seeds
- sesame oil
- peanut butter
- olives
So go ahead and spread a little peanut butter on your toast in the morning, sprinkle sunflower seeds on your salad at lunch and dress your fish with olive oil at dinner. And the next time someone sees you eating a bar of dark chocolate, just tell them you’re trying to flatten your belly.
Your fork is waiting.
Steamed Broccoli with Sesame Seeds and Soy Sauce
Ingredients
- 4 cups broccoli (cut in florets)
- 1 teaspoon sesame oil
- 2 tablespoons soy sauce (low sodium)
- 1 teaspoon garlic-chili paste
- 1 clove garlic (grated)
- 1 tablespoon lemon juice
- black sesame seeds (optional garnish)
Instructions
- Place a steamer basket in a pot filled with 2 inches of water and bring to a boil.
- Steam broccoli until bright green and tender, about 4-5 minutes.
- While broccoli is steaming, wisk sesame oil with soy sauce, garlic-chili paste, garlic and lemon juice in a medium bowl.
- Add steamed broccoli to sesame soy mixture and toss to coat. Garnish with sesame seeds, and serve immediately.
Notes
Nutrition
Want more great healthy side dishes? Check out my Pinterest board!
This was delicious, but I didn’t see the sesame seeds mentioned in the titled listed anywhere in the recipe, just the sesame oil. Are there supposed to be sesame seeds in the dish as well? It tastes fine without them. I served this for dinner this evening with garlic and herb roasted pork loin and candied yams.
I like to garnish mine with black sesame seeds, but you’re right! I forgot to list that in the recipe and will fix that. They aren’t necessary though, as you found out by making it without them.
So simply and so delicious. Thank you for making me look forward to eating broccoli.
So happy to hear that Allison!