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Sichuan Broccoli and Cauliflower




Source of Recipe


Suzie


Recipe Introduction


Dietitian's tip: Equal measures of green beans, bell peppers
(capsicums) or other favorite vegetables can be substituted
In this quick and easy recipe.
Healthy carb = whole fruits & vegetables, at least 50% whole
Grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving



List of Ingredients




Sichuan Broccoli and Cauliflower


Serves: 6

3 cups 1/2-inch cauliflower florets
3 cups 1/2-inch broccoli florets
3 Tbsp oyster sauce
1 Tbsp water
1/4 tsp chili paste or red pepper flakes
1 Tbsp olive oil
1 Tbsp peeled and minced fresh ginger
3 cloves garlic, minced
1 carrot, peeled and thinly sliced on the dional
1 green (spring) onion, green top only, thinly sliced on the diagonal



Recipe



Bring a large saucepan 3/4 full of water to a boil. Add the
Cauliflower and broccoli and return to a boil. Cook until
The vegetables are tender-crisp, about 1 minute. Drain the
Vegetables and then plunge them into a bowl of ice water to
Stop the cooking. Drain again and set aside. In a small bowl,
Stir together the oyster sauce, water and chili paste. Set aside.

In a large, heavy nonstick frying pan, heat the olive oil over
Medium-high heat. Add the ginger and garlic and saute for
30 seconds. Don't let the garlic brown. Add the carrot and
Saute for 1 minute. Add the cauliflower and broccoli and stir
Until just tender, about 2 minutes. Add the oyster sauce
Mixture and toss until the sauce is evenly distributed and
The mixture is heated through, about 1 minute.

Transfer to a warmed serving dish and garnish with the
Green onion. Serve immediately.

Nutrition e Serving:
58 Calories, 3g Total fat, 2g Monounsaturated fat,
0g Saturated fat, 3g Protein, 0mg Cholesterol,
8g Carbs, 3g Fiber, 87mg Sodium