BROCCOLI BELL PEPPERS SESAME STIRFRY






Broccoli and peppers are classic combinations I think. In this recipe  they go well with one another in an  Asian style stir fry with a sprinkling of toasted sesame seeds for that light nutty crunch to a fragrant dish. The aroma of ginger hints with green chillies and the nuttiness of the toasted sesame seeds gives the impression of a very complex dish yet is the easiest to cook up in  minutes.

The added bonus of this fusion is a host of health benefits that broccoli,,peppers and sesame offers it is also  weight watchers delight , in as much as a cup of this supremely flavorful stirfry has as little as 45 calories max , bulk of which is so healthy and vital . For a great looking complexion, hair , skin and cancer fighting properties , reducing cholesterol, diabetic friendly, they  are the best bet for a slimmer waist. If you are looking to add some very healthy options while targeting at reducing obesity , the combination adds  one more to your collection of weight loss recipes.

Ingredients:


1 cup broccoli florets washed cleaned.
1 cup mixed red and yellow bell peppers or whatever you have.
1 tbsp ginger green chillies paste, increase qty for a spicier version.
1 tbsp toasted sesame seeds.
1/2 tbsp garlic paste ( optional )
salt to taste
1/2 tbsp olive oil


Method:


Blanch the vegetables and keep aside.

In a pan , add the sesame seeds, and toast them till golden , remove and keep aside.
In the same pan add oil, when it heats up, add the ginger green chillies, paste, add the blanched vegetable, toss them in high heat, mixing well with ginger green chilles paste, add the garlic paste if you are using it, sprinkle water and cook till somewhat tenser but not all the way through to retain crispness of the vegetables.Add salt.toasted sesame seeds and remove from flame.

 Serve with hot white cumin rice or any lightly flavored  rice like cilantro lime rice .
Goes well with Indian rotis, phulkas too.


















Healthy notes:


Broccoli 

belongs to the cruciferous vegetable  family like kale, cabbage, cauliflowers, collard greens, Brussels sprouts, Bok choy, turnips. These supply loads of nutrition for very litttle calories.

Benefits

reduced risk of many lifestyle diseases.
Increase in consumption of broccoli decreases obesity related diseases, heart diseases, promotes healthy complexion, hair, increased energy levels.
Reduces risk of cancer greatly, decreases risk of breast cancer, has high folate,improves bone health,keeps you  look younger ,just i cup of broccoli has 81 mg of calcium ore than citrus fruits.Improves digestion and natural detoxification.


Bell peppers


Has the highest amount of Vitamin c especially the red variety. Has several phytochemicals and cartenoids. Has antioxidants and anti inflammatory properties.

they are amazingly low i calories, so even a cup of bell peppers has only 45 calories and gives you more than the days quota of Vitamin C and A , powers up your immune system and keep s you looking younger and gives a great complexion.
The capsaicin i bell peppers has many benefits, reduces bad cholesterol, controls diabetes, brings pain relief and eases inflammation,

It is a good source of Vitamin E which is good for the skin and hair.

It has B6 which is essential for the health of the nervous system.. It has certain enzymes such as luten which protects eyes from cataracts and macular degeneration later in life.


Benefits of sesame seeds


Excellent source of copper, manganese, calcium, phosphorous, magnesium, iron, zinc, Vitamin B1, selenium, dietary fibre.

Sesame has known to be beneficial to reduce cholesterol, prevents high blood pressure. Magnesium in sesame seeds prevents airway spasm in asthma
Lowers blood pressure, prevents trigeminal blood vessels spasm that triggers migraine attacks.

Prevents colon cancer, osteoporosis, migraine and PMS.


1 cup of vegetables 45 calories
1 tbsp sesame seeds 52 calories in total dish
1/2 tbsp olive oil 60 calories in total dish
1 tbsp ginger 6 calories in total dish
serving size 4

Total cal approx of the dish 156 cal