Stir-Fried Broccoli with Crabmeat

A quick and easy stir-fry side dish features delicate flavors of broccoli with salad-style imitation crabmeat.

  • Prep Time 15 min
  • Total Time 20 min
  • Servings 4

Ingredients

1
pound broccoli
2
green onions (with tops)
1
tablespoon cornstarch
1
tablespoon cold water
3
tablespoons vegetable oil
1
clove garlic, finely chopped
1/4
cup chicken broth
1
package (8 ounces) frozen salad-style imitation crabmeat, thawed
1/2
teaspoon sesame oil

  • 1 Pare outer layer from broccoli. Cut broccoli lengthwise into 1-inch stems; remove flowerets. Cut stems diagonally into 1/4-inch slices. Place broccoli stems in boiling water; heat to boiling. Cover and cook 30 seconds. Add flowerets; heat to boiling. Cover and cook 30 seconds; drain. Immediately rinse in cold water; drain.
  • 2 Cut green onions into 1/2-inch pieces; slice lengthwise in half. Mix cornstarch and water.
  • 3 Heat wok or 12-inch skillet over high heat. Add vegetable oil; rotate wok to coat side. Add broccoli and garlic; stir-fry 1 minute.
  • 4 Add broth; heat to boiling. Stir in cornstarch mixture; cook and stir until thickened. Stir in crabmeat, green onions and sesame oil; cook and stir 1 minute.

Expert Tips

Supermarkets have made meal making easy with their in-store salad bar, deli and produce departments. Purchase 1 pound of broccoli flowerets from the produce department or salad bar, then cook as directed.

Create a memorable lunch with leftovers. Make a sandwich by spooning any remaining stir-fry into pita bread pockets. an apple and a glass of milk.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
185
(
Calories from Fat
110),
% Daily Value
Total Fat
12g
12%
(Saturated Fat
2g,
2%
),
Cholesterol
15mg
15%;
Sodium
870mg
870%;
Total Carbohydrate
10g
10%
(Dietary Fiber
2g
2%
),
Protein
11g
11%
;
% Daily Value*:
Iron
4%;
Exchanges:
2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.