Tuesday, 29 November 2011

Stir Fried Broccoli in Oyster Sauce

I’m counting my calorie intake again :D need to lose some pounds before it is too late :-( That’s the reason behind the brocolli and for my way of cooking it.  I want to eat and enjoy the taste and not to torture myself :D
Facts:  Broccoli is high in both soluble and in-soluble fibers.  1 stalk of broccoli weighing 180 g. contains 5.9 g. of fiber, that makes it good for the digestive system.  It is also classified under cruciferous vegetables.  It’s a group of “super vegetables” that are rich in phytochemicals, vitamins, minerals, and fibers that are believed to help lower down the risk of cancers, lower cholesterol levels, help in weight reduction, etc.  I’ve mentioned that in one of my post already :-) The latest news is that, broccoli contains sulforaphane, a photochemical, that helps ameliorate developing cancer cells.  This is based on the on research published in the molecular nutrition and Food Research journal. Awesome, isn’t it :-)

Broccolicut into pieces – 200 g
Garlic, crushed and chopped – 3 cloves
Onion, diced – 1 small
Grapeseed oil – 1 tsp
Oyster Sauce – 1 tbsp
Water – 2 tbsp
Grapeseed oil – 1 tsp
Salt and pepper to taste

Cooking Procedure:

1. In a saucepan, sauté garlic in oil until it is fragrant. Add the onion, then the oyster sauce, soy sauce, and water.  Let it simmer.
2. Add the broccoli.  Check the taste. Adjust when necessary.  Simmer for a few minutes then remove from fire.

Eat it as is :-)

Makes 2 servings . Here’s the estimated Nutritional values per serving based on the ingredients used.
Calories :  63 kcalTotal Fat:   2.6 g.
Cholesterol :  0 mg.Saturated fat :  0.3 g.
Protein :  2.5 gDietary fiber :  3.3 g.
Sodium :  444 g.Carbohydrate :  9 g.

  - foodformylove(29November2011)

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