Canada's food guide
Sesame greens
These sizzlin’ greens are flavoured with the subtle nutty taste of sesame oil. Pair with a protein food (such as chicken, fish, tofu) and a whole grain food (such as quinoa or whole grain pasta)!
Prep time
7 min
Cook time
10 min
Servings
4
Ingredients
- 7 mL (½ tbsp) vegetable oil
- ½ head of broccoli, chopped
- 500 mL (2 cups) green beans, trimmed
- 5 mL (1 tsp) garlic powder
- 250 mL (1 cup) frozen green peas
- 30 mL (2 tbsp) sesame oil
- 15 mL (1 tbsp) sesame seeds
- Salt and pepper to taste
Directions
- In a frying pan, heat vegetable oil over medium heat.
- Add broccoli, green beans and garlic powder and sauté for 1 minute. Add water to cover about ¼ of the vegetables.
- Reduce heat to a gentle simmer, cover and cook for about 8 to 10 minutes or until vegetables are tender-crisp and bright in colour.
- Add the frozen peas and sesame oil and cook for another minute. Check the broccoli and beans to see if they are cooked, but still firm. Once they are ready, sprinkle sesame seeds on top and season with salt and pepper.
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Recipe highlights
Tips
- Ask older kids to chop broccoli and trim green beans. Chances are, because they’ve helped, they’ll enjoy eating it too!
- Use lower sodium vegetable or chicken broth instead of water at step 1 for added flavour.
- Use olive oil if you don’t have sesame oil. In a pan, toast sesame seeds in olive oil over medium heat before adding at step 4.
- Switch up the green colour palette with Brussel sprouts, green bell peppers or zucchini.
- Remember, a little salt goes a long way. Taste the food before adding any salt.
