Asian Broccoli Sauté

9 Reviews
100% would make this recipe again

Preparation : 10 min Cooking : 10 min
130 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal

Ingredients

2 3/4 cups broccoli, cut into florets 340 g
1/2 cup chicken broth 125 mL
1 tbsp oyster sauce 20 g
1 tbsp black bean garlic sauce 20 g
2 cloves garlic, pressed
1/2 tbsp gingerroot, grated 6 g
1 tsp sugar 4 g
1 tbsp canola oil 15 mL
1 tbsp water 15 mL
1 tsp cornstarch 2 g
1 pinch salt [optional] 0.1 g

Before you start

You will need a wok or frying pan.

Method

  1. Blanch the broccoli 3-4 min.
  2. Heat the wok over medium heat. Pour in the oil, oyster sauce, black bean sauce, sugar, pressed garlic, grated ginger and broth. Cook 3 min with stirring.
  3. In a small cup, mix the cornflour with water. Add to the wok. Add the broccoli. Cook 3 min with stirring so that the broccoli is coated well with the sauce. Serve warm.

Nutrition Facts Table

per 1 serving (200g)

Amount

% Daily Value

Calories

130

Fat

6 g

9 %

Saturated 0.5 g
+ Trans 0.1 g

3 %

Cholesterol

0 mg

Sodium

840 mg

35 %

Carbohydrate

16 g

5 %

Fibre

3 g

13 %

Sugars

5 g

Protein

5 g

Vitamin A

22 %

Vitamin C

161 %

Calcium

6 %

Iron

8 %
More Info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 0 serving
More Info

Claims

This recipe is :
Free  :
Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Manganese, Potassium, Vitamin A, Vitamin E
Excellent source of  :
Folacin, Vitamin C, Vitamin K
More Info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1
Meat and Alternatives 0
Fats 1
Other Foods 0
More Info
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Members' Reviews

9 Reviews (8 with rating only ) 100% would make this recipe again
Ronaldenney
march 16, 2010 | I would make this recipe again

Probably one of the better stir fries I've ever had. Thank you, never 'blanched' anything before - didn't know how until this site explained it. Nice to know something so tasty is so healthy for you.

Useful 1

This recipe is in the following categories

Vegetables | Side dishes | Low Saturated Fat | Halal | Low Cholesterol | Sauté/Stir Fry | Asian

Top Reviews

View All Reviews
Ronaldenney
march 16, 2010 | I would make this recipe again

Probably one of the better stir fries I've ever had. Thank you, never 'blanched' anything before - didn't know how until this site explained it. Nice to know something so tasty is so healthy for you.

Useful 1