Asian Broccoli Sauté

10 Reviews

100% would make this recipe again

Preparation : 10 min Cooking : 10 min

130 calories/serving

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Ingredients

2 3/4 cups	broccoli, cut into florets	360 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	7 g
1 tsp	sugar	4 g
1 tbsp	canola oil	15 mL
1 tbsp	water	15 mL
1 tsp	cornstarch	3 g
1 pinch	salt [optional]	0.2 g

Before you start

You will need a wok or frying pan.

Method

Blanch the broccoli 3-4 min.
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.
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
Net Carbs 13 g
Protein 5 g
Vitamin A 22 %
Vitamin C 161 %
Calcium 6 %
Iron 8 %

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

Net Carbs

13 g

Protein

5 g

Vitamin A

22 %

Vitamin C

161 %

Calcium

6 %

Iron

8 %

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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

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Claims

This recipe is :

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

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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

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Members' Reviews

10 Reviews (9 with rating only ) 100% would make this recipe again

Ronaldenney 5 Asian Broccoli Sauté

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

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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

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