Sichuan broccoli and cauliflower
Dietitian's tip: Equal measures of green beans, bell peppers (capsicums) or other favorite vegetables can be substituted in this quick and easy recipe.
SERVES 6
Ingredients
3 cups 1/2-inch cauliflower florets
3 cups 1/2-inch broccoli florets
3 tablespoons oyster sauce
1 tablespoon water
1/4 teaspoon chili paste or red pepper flakes
1 tablespoon olive oil
1 tablespoon peeled and minced fresh ginger
3 cloves garlic, minced
1 carrot, peeled and thinly sliced on the diagonal
1 green (spring) onion, green top only, thinly sliced on the diagonal
Directions
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.
Nutritional Analysis(per serving)Calories 58 Monounsaturated fat 2 g
Protein 3 g Cholesterol 0 mg
Carbohydrate 8 g Sodium 87 mg
Total fat 3 g Fiber 3 g
Saturated fat 0 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 1
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 1
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00343
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