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Nutritional Information

Stir-Fry Broccoli In Oyster Sauce

Analysis per serving

Energy (kJ): 430
Fat (g): 5
Protein (g): 7
Carbs (g): 6
Fibre (g): Unknown
Sodium (mg): Unknown
Total sugars (g): Unknown
Fructose (g): Unknown
Calcium (mg): Unknown
Lactose (g): Unknown
Sat. fat (g): Unknown
Poly Unsat. fat (g): Unknown
Mono Unsat. fat (g): Unknown
Potassium (ug): Unknown

Stir-Fry Broccoli In Oyster Sauce

You can't beat broccoli for this low cal, high speed side dish.

  • Servings: 4
  • Total time: 10 mins

Ingredients

  • 500g broccoli, cut into florets, blanched or microwaved for 1-2minutes
  • 1 tbsp oil (olive, nut or seed oil)
  • ½ cup bean sprouts
  • 2 tbsp oyster sauce (salt-reduced)
  • 1 tbsp soy sauce (salt-reduced)
  • ½ cup vegetable or chicken stock
  • 1 tsp crushed ginger
  • cornflour, to thicken
  • 1 clove garlic, crushed

      Method

      Saute garlic, ginger, bean sprouts and broccoli for 1 minute. Combine oyster sauce, soy sauce and stock - add to saute mix. Simmer over low heat. To thicken, add cornflour combined with water and bring to the boil. Serve.

      Another fresh idea: Broccoli is great in quick Chinese soups. Vermicelli or quick cooking thin noodles are a great base. Just add sauted onions, shredded chicken, 2-3 cups broccoli, soy sauce and any other vegetables in the fridge. Cook for 10-15 minutes and serve.

       

       

      Hint

      Sprinkle broccoli with lemon pepper and microwave. Steam or microwave broccoli with strips of capsicum.

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