Sautéed Chinese Broccoli

2 Reviews
100% would make this recipe again

If you don't have Chinese broccoli, any other greens like asparagus, broccoli, broccolini, bok choy will work as well in this recipe.

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Preparation : 5 min Cooking : 5 min
60 calories/serving

Ingredients

1.2 lb Chinese broccoli (gai lan)
1 tbsp olive oil 0.5 fl.oz
1 clove garlic, minced
1 dried chili peppers, minced 0.1 oz
1 tsp gingerroot, finely grated 0.2 oz
1 tbsp miso (fermented soybean paste) 0.6 oz
1 tsp wheat-free soy sauce 0.2 fl.oz
2 tbsp water 1 fl.oz
1/4 tsp sesame seed oil 0.1 fl.oz

Before you start

You will need a wok or saute pan.

Method

  1. Cut the Chinese broccoli in half to separate the thick stems from the leaves. Mince the garlic and the chili pepper. Set aside.
  2. Add about 2 cm of water to a wok, or saute pan, and bring to a simmer on medium heat. Layer in the broccoli stems at the bottom of the wok and layer the leaves on top of the stems. (So that the thick stems, which are closer to the bottom of the pan, will cook faster) Steam for 3 minutes. Lift the leaves to a serving plate, using tongs. Check the stems to make sure they are cooked - they should be easily pierced with a fork. Add the stems to the serving plate when they are done.
  3. Discard the remaining water in the wok and wipe it dry with a towel. Return the wok to the stove then add in the oil, garlic, chili pepper and grated ginger. Turn the heat to medium-low. After the oil begins shimmering, cook for another 15 seconds (taking care not to burn the aromatics). Stir in the miso, water, soy sauce, and sesame oil. Cook another 15 seconds.
  4. Pour the sauce over the Chinese broccoli and serve.

Nutrition Facts Table

per 1 serving (130 g)

Amount

% Daily Value

Calories

60

Fat

4 g

6 %

Saturated 0.5 g
+ Trans 0 g

3 %

Cholesterol

0 mg

Sodium

160 mg

7 %

Carbohydrate

6 g

2 %

Fibre

3 g

14 %

Sugars

1 g

Net Carbs

3 g

Protein

2 g

Vitamin A

30 %

Vitamin C

59 %

Calcium

12 %

Iron

6 %
More info

Claims

This recipe is :
Diet-related health claims  :
Heart-healthy
Excellent source of  :
Folacin, Vitamin A, Vitamin C, Vitamin K
Good source of  :
Manganese
Source of  :
Calcium, Fibre, Iron, Magnesium, Phosphorus, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 0
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

2 Reviews (2 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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