Chinese Broccoli with Oyster Sauce

Gluten Free
Dairy Free
Health score
15%
Chinese Broccoli with Oyster Sauce
45 min.
4
114kcal

Suggestions

Ingredients

  • 1.5 pounds regular broccoli chinese
  • tablespoon canola oil 
  • tablespoon ginger fresh minced peeled
  • 0.5 teaspoon granulated sugar 
  • tablespoons oyster sauce 
  • teaspoon salt divided
  • teaspoons sesame oil toasted

Equipment

  • frying pan
  • pot
  • colander

Directions

  1. If using Chinese broccoli, trim 1/2 inch from bottoms of stalks; discard. (Stalks more than 1/2 inch in diameter should be halved lengthwise.) Slice stalks into 2 1/2 x 1/4-inch sticks. (With regular broccoli, just use the florets.)
  2. Combine 6 cups water and 1/2 teaspoon salt in a large pot over high heat; bring to a boil.
  3. Add the broccoli stalks (or florets); blanch 2 minutes.
  4. Remove and drain in a colander.
  5. Add the leaves to the pot; blanch 1 minute.
  6. Drain broccoli in a colander.
  7. Heat the canola oil in a large nonstick skillet over medium-high heat.
  8. Add the ginger; stir-fry 15 seconds.
  9. Add broccoli, remaining 1/2 teaspoon salt, oyster sauce, and sugar; stir-fry 1 1/2 minutes, or until broccoli is crisp-tender.
  10. Remove from heat; drizzle with sesame oil.

Nutrition Facts

Calories114kcal
Protein15.51%
Fat43.48%
Carbs41.01%

Properties

Glycemic Index
29.27
Glycemic Load
2.59
Inflammation Score
-9
Nutrition Score
18.188695674357%

Flavonoids

Luteolin
1.36mg
Kaempferol
13.34mg
Myricetin
0.1mg
Quercetin
5.55mg

Nutrients percent of daily need

Calories:114.37kcal
5.72%
Fat:6.17g
9.49%
Saturated Fat:0.74g
4.64%
Carbohydrates:13.08g
4.36%
Net Carbohydrates:8.6g
3.13%
Sugar:3.42g
3.8%
Cholesterol:0mg
0%
Sodium:883.43mg
38.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.95g
9.9%
Vitamin C:151.82mg
184.03%
Vitamin K:176.27µg
167.87%
Folate:108.7µg
27.18%
Vitamin A:1059.71IU
21.19%
Manganese:0.37mg
18.38%
Fiber:4.48g
17.94%
Potassium:549.76mg
15.71%
Vitamin B6:0.3mg
15.1%
Vitamin E:1.97mg
13.15%
Vitamin B2:0.21mg
12.4%
Phosphorus:114.84mg
11.48%
Vitamin B5:0.98mg
9.8%
Magnesium:36.85mg
9.21%
Calcium:83.47mg
8.35%
Vitamin B1:0.12mg
8.14%
Iron:1.27mg
7.08%
Selenium:4.67µg
6.66%
Vitamin B3:1.23mg
6.16%
Copper:0.1mg
5.05%
Zinc:0.71mg
4.75%
Source:My Recipes