Ever want to spice up your side dish? This week Foodie Tuesday gives the classic broccoli side a delicious Asian twist. Broccoli is a super-vegetable, packed with nutrients and vitamins. The flowery green vegetable contains high levels of vitamin C which help the body absorb iron and prevent against cataracts. Broccoli also contains potassium, making it a heart healthy food, and large amounts of fiber, which can help with digestion. And, a half cup of broccoli contains 84 mcg of folate, an important B vitamin that helps promote healthy tissue growth, cell reproduction, and shiny hair and nails.
Chinese broccoli is very closely related to common broccoli. It usually has smaller flowery heads, long edible stems, and tender dark green leaves. Some say that it tastes a little bit sweeter. If you can’t find Chinese broccoli at the store, try one of the farmer’s markets. Or you can always use common broccoli, and it will still taste great! This week’s recipe comes from The San Francisco Chinese Network’s Healthy Chinese Cookbook.
Makes 4 servings (1 serving=3/4 cup)
1 pound Chinese broccoli
1 teaspoon vegetable or olive oil
1/2 teaspoon minced ginger
1 teaspoon sugar
1 tablespoon cooking wine
1/2 cup supreme stock or low sodium chicken broth (check out the recipe for supreme stock here on page 28)
1/2 teaspoon salt
Separate Chinese broccoli stems from leaves, and cut stems into 2-inch sections. Over medium to high heat, heat a large nonstick pan, add oil and swirl to coat sides of the pan. Add stems into the pan first, saute for a few seconds, and then add Chinese broccoli leaves. Add ginger, sugar, and wine. Continue to stir-fry. Add stock, cover pan and let Chinese broccoli cook until tender but crisp and bright green, about 1 minute. Add salt, mix well and serve.
Nutrition tips: Stir-frying leafy green vegetables quickly helps to keep some of the vitamins and color. Steaming is also a great way to maintain nutrient content and flavor of vegetables.
Ginger, wine and sugar combined, make a great seasonging to help bring out the flavor of these leafy greens.