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Sautéed Chinese Broccoli

2 Reviews
100% would make this recipe again

If you don't have Chinese broccoli, any other greens like asparagus, broccoli, broccolini, bok choy will work as well in this recipe.

Preparation : 5 min Cooking : 5 min
60 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Heart-healthy

Ingredients

500 g Chinese broccoli (gai lan)
1 tbsp canola oil 15 mL
1 clove garlic, minced
1 dried chili peppers, minced 0.4 g
1 tsp gingerroot, finely grated 4 g
1 tbsp miso (fermented soybean paste) 16 g
1 tsp wheat-free soy sauce 5 mL
2 tbsp water 30 mL
1/4 tsp sesame seed oil 1.25 mL

Before you start

You will need a wok or saute pan.

Method

  1. Cut the Chinese broccoli in half to separate the thick stems from the leaves. Mince the garlic and the chili pepper. Set aside.
  2. Add about 2 cm of water to a wok, or saute pan, and bring to a simmer on medium heat. Layer in the broccoli stems at the bottom of the wok and layer the leaves on top of the stems. (So that the thick stems, which are closer to the bottom of the pan, will cook faster) Steam for 3 minutes. Lift the leaves to a serving plate, using tongs. Check the stems to make sure they are cooked - they should be easily pierced with a fork. Add the stems to the serving plate when they are done.
  3. Discard the remaining water in the wok and wipe it dry with a towel. Return the wok to the stove then add in the oil, garlic, chili pepper and grated ginger. Turn the heat to medium-low. After the oil begins shimmering, cook for another 15 seconds (taking care not to burn the aromatics). Stir in the miso, water, soy sauce, and sesame oil. Cook another 15 seconds.
  4. Pour the sauce over the Chinese broccoli and serve.

Nutrition Facts Table

per 1 Serving (130g)

Amount

% Daily Value

Calories

60

Fat

4 g

6 %

Saturated 0.4 g
+ Trans 0.1 g

2 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

6 g

2 %

Fibre

3 g

14 %

Sugars

1 g

Protein

2 g

Vitamin A

30 %

Vitamin C

59 %

Calcium

12 %

Iron

6 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Fibre, Iron, Magnesium, Omega-3, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of  :
Manganese
Excellent source of  :
Folacin, Vitamin A, Vitamin C, Vitamin K
Diet-related health claims  :
Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 0
Fats ½

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again