Spicy Orange Broccoli

August 6, 2010 in Side Dishes, Vegetables by Joyce Bunderson

When my children were young about 35 years ago, I was worried about them learning to eat vegetables. Their father did not like vegetables, so I feel that I had a valid concern. I would not introduce new vegetables at the dinner table, because I felt if their father rejected the vegetables, they would too. So I remember making myself a big plate of steamed vegetables (I am lucky that I grew up eating and liking vegetables.) All I did was put some frozen vegetables in the microwave. The children already had their lunch. But they would come over and ask what I was eating. I said that I was eating my lunch. Then invariably they would ask if they could have a bite. I shared – they all love vegetables. I never had a struggle with vegetables – lucky me.

For more ideas see Tips for Getting Kids to Eat Vegetables


2 pounds broccoli, 1½-inch pieces
½ cup orange juice
2 teaspoons sweetener of your choice
1 teaspoon Dijon mustard
1 teaspoon orange zest
½ teaspoon soy sauce
1 clove garlic minced
1/8 teaspoon red pepper flakes
1 ½ teaspoon cornstarch
1 tablespoon water
1 teaspoon sesame seeds toasted

Into a pot with about 2 inches of boiling water, add the broccoli; if you’re using the stalks, cook for a couple minutes before adding the florets and steam for 5 minutes.

In a small saucepan over medium heat, bring the orange juice, sweetener, mustard, orange zest, soy sauce, garlic and pepper flakes to a boil. In a cup, mix the cornstarch and water. Stir into the orange juice mixture and cook until thickened, about 1 minute.

Gently toss the broccoli with the sauce to coat. Sprinkle with the toasted sesame seeds.