Wakame, Mushroom and Broccoli Saute
4

Serves 4

The mildly sweet flavor of wakame, which is a good source of dietary fiber and potassium, combines with mushrooms and crunchy broccoli in this Asian inspired medley. After being soaked then sautéed, the wakame becomes silky with a hint of chewiness. Delicious served over udon noodles or brown rice.

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    Ingredients: 
    • 1/2 cup dried wakame, dulse or arame, rinsed
    • 3 teaspoons sesame oil
    • 2 cloves garlic, finely chopped
    • 1 yellow onion, chopped
    • 1 tablespoon tamari, divided
    • 1 cup broccoli florets
    • 2 cups mushrooms, sliced
    • 2 teaspoons kuzu, dissolved in 3 teaspoons water (optional)
    • 1 1/2 tablespoon sesame seeds, toasted
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    Method: 

    Put wakame into a bowl, cover with warm water and set aside until soft, about 15 minutes; drain well, cut into bite-size pieces and set aside. Heat sesame oil in medium skillet over medium heat. Add garlic and cook until golden. Add onions and cook until translucent, about 10 minutes. Add wakame and cook for about 5 minutes, adding a bit of water if needed to prevent sticking. Sprinkle with 2 teaspoons of the tamari and 3/4 cup water. Simmer, covered, for 15 minutes. Add broccoli, mushrooms, remaining 1 teaspoon tamari and 1/2 cup water. Simmer, covered, for 4 minutes, or until broccoli is bright and tender. Uncover and simmer for a few more minutes until thickened. If mixture needs to be thickened further, turn heat to low, add dissolved kuzu and stir until thickened. Serve over udon or soba noodles or brown rice and garnish with sesame seeds.

    Nutritional Info: 
    Per Serving:90 calories (45 from fat), 5g total fat, 0.5g saturated fat, 0mg cholesterol, 430mg sodium, 8g carbohydrate (2g dietary fiber, 2g sugar), 4g protein
    Special Diets: 

    Note: We've provided special diet and nutritional information for educational purposes. But remember — we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information. See our Terms of Service.

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