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Stir-Fried Broccoli with Crabmeat

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Stir-Fried Broccoli with Crabmeat
  • Prep 15 min
  • Total 20 min
  • Servings 4
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A quick and easy stir-fry side dish features delicate flavors of broccoli with salad-style imitation crabmeat.
Updated Sep 2, 2010

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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    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.
  • tip 2
    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

185 Calories, 12g Total Fat, 11g Protein, 10g Total Carbohydrate

Nutrition Facts

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