Sautéed Chinese Broccoli

3 Reviews
100% would make this recipe again

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

This recipe is incompatible with your food profile

Preparation : 5 min Cooking : 5 min
60 calories/serving
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Ingredients

500 g Chinese broccoli (gai lan)
1 tbsp Garlic-Infused Oil 15 mL
1 dried chili peppers, minced 0.4 g
1 tsp gingerroot, finely grated 4 g
1 tbsp miso (fermented soybean paste) 16 g
1 tsp soy sauce 5 mL
2 tbsp water 30 mL
1/4 tsp sesame seed oil 1.25 mL

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 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 garlic-infused oil. Add 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.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.