Estimated Nutrition (whole recipe, rough)
Counts 9 of 13 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Safflower | not in our table | 0 |
| Water Chestnut | not in our table | 0 |
| Water | not in our table | 0 |
| Arrowroot | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 pounds broccoli, washed well
- 2 tablespoons safflower oil
- 2 tablespoons minced ginger
- 1 tablespoon minced garlic
- 1 x 6 oz can water chestnuts, drained well
- ¾ cup orange juice
- ¼ cup water
- 2 tablespoons tamari
- 1 tablespoon cornstarch or arrowroot
- 1 teaspoon toasted sesame oil
- 1 teaspoon unbleached cane sugar
- 2 tablespoons orange zest
Directions
Begin by cutting the tops off the broccoli, then cut them into small florets, and set aside.
Peel the stems of the broccoli, removing and discarding any tough parts; Cut the stems in half lengthwise, and then thinly slice them.
In a wok or large non-stick skillet, stir-fry the sliced broccoli stems in the oil for 3 minutes.
Add the reserved broccoli florets, ginger, and garlic, and stir-fry an additional 3 minutes or until crisp tender.
Add the water chestnuts and stir-fry for an additional 1 minute.
In a small bowl, combine the orange juice, water, tamari, cornstarch, toasted sesame oil, and sugar, and whisk well to dissolve the cornstarch.
Add the orange juice mixture to the wok, along with the orange zest, and cook stirring constantly until sauce has thickened.
Transfer to a large bowl or platter for service.