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Full Online Book HomeLearning KitchenVegetables - Broccoli - Stir-fried Broccoli With Oyster Sauce
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Vegetables - Broccoli -  Stir-fried Broccoli With Oyster Sauce Post by :naz73 Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1904

Click below to download : Vegetables - Broccoli - Stir-fried Broccoli With Oyster Sauce (Format : PDF)

Vegetables - Broccoli - Stir-fried Broccoli With Oyster Sauce

2 pounds broccoli
6 cups water
1/2 cup fat-free, less-sodium chicken broth
3 tablespoons oyster sauce
1 1/2 tablespoons rice-wine or sake
1 1/2 teaspoons cornstarch
1 1/2 teaspoons sugar
1 teaspoon low-sodium soy sauce
1 teaspoon dark sesame oil
1 1/2 tablespoons vegetable oil
1/4 cup minced green onion
1 1/2 tablespoons minced peeled fresh ginger
2 tablespoons minced garlic (about 8 cloves)


Cut broccoli florets and stems into bite-size pieces to measure 10 cups. Bring water to a boil in a large Dutch oven, add broccoli. Cook broccoli 4 minutes or until crisp-tender; drain.

Combine broth and next 6 ingredients (broth through sesame oil); stir well with a whisk. Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add onions, ginger and garlic; saute 15 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until thick, stirring constantly. Add broccoli; cook 30 seconds, tossing to coat.

1 cup: 80 cal, 3.5g fat, 3.8g pro, 10.3g carb, 0mg chol, 275mg sod.

Source: Cooking Light-Jan/Feb/01






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