Maybe you are familiar with broccoli, I often see it on the dinner table of some dieters or fitness experts. According to Wikipedia, broccoli is a particularly rich source of vitamin C and vitamin K. In Chinese medicine, according to research, broccoli contains dietary fiber, which can promote intestinal movement and promote digestion. I guess that’s why some bodybuilders like to eat broccoli. In today’s recipe, we will cook an easy vegetable side dish called Sautéed Mushrooms with Broccoli. For those who are counting carbohydrates, this healthy recipe uses is very low in carbs and uses little oil. We use just enough starch to evenly coat the vegetables with a flavorful broth.
On My Chinese Home Kitchen, there is a recipe for white mushroom soup. Now let’s cook white mushrooms in a different way, and it turns out that white mushrooms can show their unique taste no matter how they are cooked. It can certainly be served as a main or side dish for your lunch or dinner, and the ingredients we use are very healthy. After blanching the broccoli, we use a stir-fry technique over medium heat to saute the vegetables evenly. If you are interested then please try Sautéed Mushrooms with Broccoli with me.
Sautéed Mushrooms with Broccoli
Equipment
- 1 wok
- 1 3-quart saucepan optional
Ingredients
Main ingredients:
- 200 g white mushrooms 7 oz
- 90 g raw carrot 3 oz
- 100 g fresh broccoli 3.5 oz
- 1 green onion
Seasonings:
- 1 tsp salt 5 ml
- 1 ½ tsp oyster sauce 8 ml
- 1 tsp light soy sauce 5 ml
- ½ tsp white pepper powder 3 ml
Sauce:
- 1 tbsp starch water 1 tsp starch, 2 teaspoons water, mixed well
- 2 tbsp water 30 ml
- 4 tsp cooking oil 20 ml
Instructions
Preparation:
- Soak the broccoli in cold water with about 15 ml (1 tbsp) of salt while you prepare the other vegetables. Set a pot of water, deep enough to cover the broccoli, on high heat to boil.100 g fresh broccoli
- Remove the stems of the mushrooms from the caps and wash the mushroom caps clean with a vegetable brush.200 g white mushrooms
- Cut the mushroom caps into 3mm (about 1/8 in) slices.
- Rinse the carrot and green onion. Peel and slice the carrots. Chop the green onions diagonally, into 2-inch sections. Rinse and chop the broccoli.90 g raw carrot, 1 green onion
Cooking:
- When the water reaches a rolling boil, blanch the broccoli for 30 seconds. Drain the water and set aside the broccoli.100 g fresh broccoli
- Add 20ml (1 tbsp + 1 tsp) of cooking oil to a dry pan over medium heat, add the green onion, and sauté until fragrant.4 tsp cooking oil, 1 green onion
- Then add the carrots and mushrooms, stir-fry until the mushrooms are soft.90 g raw carrot, 200 g white mushrooms
- Finally, add the broccoli and stir-fry to combine. Season to taste with soy sauce, oyster sauce, and white pepper. Check the flavor and add salt if needed. Add 30 ml (2 tbsp) of water.100 g fresh broccoli
- When the broth is boiling, add the starch water and stir-fry quickly to thicken the broth and coat the vegetables.1 tbsp starch water
- Finish.
Notes
- High heat is used when blanching the broccoli, and medium heat is used in subsequent steps.
- When seasoning, add the soy sauce before adding salt and check the taste. Soy sauce adds a salty flavor to food.
https://en.wikipedia.org/wiki/Broccoli
Nutrition
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