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Steamed Broccoli with Sesame Seeds and Soy Sauce

    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.

    Steamed Broccoli with Sesame Seeds and Soy Sauce

    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.

    Liz with Roasted Broccoli

    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.

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    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.

    Liz Sprinkling Sesame Seeds on Broccoli

    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.

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    Examples of MUFA’s:

    • avocado
    • dark chocolate
    • olive oil
    • hummus
    • canola oil
    • walnuts
    • pumpkin seeds
    • sesame oil
    • peanut butter
    • olives
    Liz Eating Sesame Soy Broccoli

    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.

    Sesame Soy Broccoli Recipe

    Your fork is waiting.

    Sesame Soy Broccoli Recipe

    Steamed Broccoli with Sesame Seeds and Soy Sauce

    4.6 stars average
    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.
    PREP: 10 mins
    COOK: 15 mins
    TOTAL: 25 mins
    Save
    Servings: 2

    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

    Excellent source of Vitamin A and C, good source of Iron and Calcium.

    Nutrition

    Calories: 142kcalCarbohydrates: 22.5gProtein: 12.4gFat: 2.7gSaturated Fat: 0.3gSodium: 730mgFiber: 11.1g
    SHOW AND TELL ON INSTAGRAM!Show me your creation and rate it below! Mention @thelemonbowl or tag #thelemonbowl! I would LOVE to see!

    Want more great healthy side dishes? Check out my Pinterest board!

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    Liz DellaCroce

    Liz Della Croce is the creator and author of The Lemon Bowl, a healthy food blog. Since 2010, Liz has been sharing delicious recipes that just so happen to be healthy. By using real ingredients with an emphasis on seasonality, Liz has built a growing audience of loyal readers who crave good food for their families. Click Here To Subscribe to my newsletter:

    4 Comments

    1. 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.

      1. 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.

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