Stir-Fried Chinese Broccoli

Gluten Free
Dairy Free
Health score
13%
Stir-Fried Chinese Broccoli
45 min.
8
117kcal

Suggestions


If you're looking to elevate your side dish game while keeping things both gluten-free and dairy-free, look no further than this delectable Stir-Fried Chinese Broccoli. This vibrant dish, rich in nutrients, is not only a feast for the eyes but also packed with flavors that celebrate the essence of Asian cuisine.

Chinese broccoli, known for its robust stems and slightly bitter leaves, brings a unique twist to any meal. With its crunchy texture and ability to absorb savory sauces, it's the perfect canvas for the bold flavors of Thai yellow bean sauce and oyster sauce. In just 45 minutes, you'll have a healthy side dish that can serve up to eight people, making it ideal for family gatherings or dinner parties.

The beauty of this recipe lies in its simplicity. A quick stir-fry with garlic and vegetable oil sets the stage, while a splash of chicken stock adds depth to the dish. The combination of spices and sauces creates a harmony that elevates the Chinese broccoli to new heights, delivering a delightful umami kick in every bite.

So, whether you’re looking to complement your main dish or simply want to enjoy a nutritious plate on its own, this Stir-Fried Chinese Broccoli is sure to satisfy your taste buds and impress your guests. Get ready to indulge in a wholesome experience that showcases the vibrant flavors of the Asian culinary world!

Ingredients

  • lb broccoli chinese trimmed cut into 1-inch pieces (sometimes known as kale)
  • 0.5 cup chicken broth canned
  •  garlic cloves smashed
  • tablespoons oyster sauce 
  • teaspoons sugar 
  • tablespoons thai bean sauce yellow
  • tablespoons vegetable oil 

Equipment

  • ziploc bags
  • wok

Directions

  1. Heat oil in wok over high heat until hot but not smoking, then stir-fry garlic until pale golden, 10 to 15 seconds.
  2. Add broccoli and stock and stir-fry 2 minutes.
  3. Add bean sauce, oyster sauce, and sugar and stir-fry until broccoli is crisp-tender, 4 to 5 minutes.
  4. Broccoli can be trimmed and cut 6 hours ahead and chilled in a sealed plastic bag

Nutrition Facts

Calories117kcal
Protein21.72%
Fat47.12%
Carbs31.16%

Properties

Glycemic Index
16.51
Glycemic Load
2.3
Inflammation Score
-8
Nutrition Score
16.135652235021%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.89mg
Myricetin
0.09mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:117.3kcal
5.86%
Fat:6.58g
10.12%
Saturated Fat:1.2g
7.49%
Carbohydrates:9.79g
3.26%
Net Carbohydrates:6.8g
2.47%
Sugar:3.1g
3.45%
Cholesterol:6.41mg
2.14%
Sodium:575.54mg
25.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.82g
13.65%
Vitamin C:101.65mg
123.21%
Vitamin K:125.37µg
119.4%
Folate:74.71µg
18.68%
Vitamin A:729.82IU
14.6%
Manganese:0.28mg
13.81%
Vitamin B6:0.26mg
13%
Fiber:2.99g
11.97%
Potassium:399.37mg
11.41%
Phosphorus:98.05mg
9.8%
Vitamin B2:0.16mg
9.15%
Vitamin E:1.34mg
8.96%
Magnesium:34.68mg
8.67%
Selenium:6.02µg
8.6%
Vitamin B5:0.66mg
6.65%
Calcium:61.19mg
6.12%
Vitamin B3:1.21mg
6.06%
Iron:1.06mg
5.91%
Vitamin B1:0.08mg
5.63%
Zinc:0.82mg
5.44%
Copper:0.08mg
3.77%
Vitamin B12:0.17µg
2.8%
Source:Epicurious