Asian Broccoli Stir Fry ( Khmer Cuisine)

Time 30 minutes or less

Serve : 

1. Serves 2
2. Serving size: 1½ cups vegetables, 1 cup
3. cooked rice

Serve with : 

1. two cups cooked and brown rice

Ingredients/Shopping list

1. two pounds Asian broccoli (about five cups raw)
2. 1½ tablespoons oil
3. one clove garlic, coarsely shredded
4. 1½ tablespoons oyster sauce
5. ½ tablespoon amylum, dissolved in two tablespoons heat water
6. one teaspoon sugar
7. vegetable oil

Preparation

1. Wash the broccoli, and separate the facet stalks from the middle stalks. Place the stalks in boiling water for concerning two minutes till they flip bright inexperienced, then drain and place in drinking water. 
2. Brown the garlic within the oil. whereas the garlic is cooking, combine the oyster sauce with the corn-starch and water. Add the broccoli to the garlic, then pour the oyster sauce, cornstarch, and water over the highest, and toss to combine. Add the sugar and still toss. Cook concerning three minutes additional till the broccoli starts to melt. 
3. To serve, place on a plate, pour the change of state liquid over the stalks, and shake vegetable oil on top.

Nutrition Notes

• Reduced metallic element (less oyster sauce)
• exaggerated fiber/reduced easy sugar (brown rice rather than white rice)

See other khmer food, Sweet and Sour Fish Soup (Khmer Cuisine)

Additional Information

Health benefits of broccoli 

• Broccoli is one amongst the terribly low calorie vegetables; provides simply thirty four calories per a hundred g. still, it's made in dietary fiber, minerals, vitamins, and anti-oxidants that have well-tried health edges. Total inhibitor strength measured in terms of chemical element radical absorbance capability (ORAC) of broccoli is 1632 µmol TE/100 g.
• Fresh Broccoli may be a store of the many phyto-nutrients like thiocyanates, indoles, sulforaphane, isothiocyanates and flavonoids like provitamin A cryptoxanthin, lutein, and zeaxanthin. Studies have shown that these compounds by modifying positive signal at molecular receptor levels facilitate shield against prostate, colon, vesica, pancreatic, and breast cancers.
• Fresh vegetable is exceptionally made supply of vitamin-C; providing eighty nine.2 mg or regarding one hundred and fiftieth of RDA per a hundred g. Vitamin-C may be a powerful natural anti-oxidant and immune modulator, helps fight against influenza inflicting viruses.
• Further, it contains excellent amounts of another anti-oxidant nutriment, vitamin-A. a hundred g recent head provides 623 IU or twenty one take advantage of suggested daily levels. at the side of different pro-vitamins like pro vitamin A, alpha-carotene, and zeaxanthin, vitamin A helps in maintaining the integrity of skin and mucus. vitamin A is important for healthy eye-sight and helps forestall from degeneration of the membrane within the senior population.
• Broccoli leaves (green tops) area unit a superb supply of carotenoids and {vitamin a|vitamin A|anti-ophthalmic factor|prophylaxes|A|fat-soluble nutriment}; (16000 IU of vitamin A per a hundred g) carrying these compounds many times bigger than that in their flower-heads.
• Fresh heads area unit a superb supply of folates; contain regarding sixty three µg/100 g (Provides 16 PF of RDA). Studies have shown that consumption of recent vegetables and fruits made in folates throughout pre-conception, and physiological condition helps forestall exoderm defects within the offspring.
• This flower vegetable may be a made supply of vitamin-K and B-complex cluster of vitamins like B complex (vit B-3), B vitamin (vit.B-5), B-complex vitamin (vit.B-6), and vitamin B. Further, its florets conjointly hold some quantity of omega-3 fatty acid fatty acids.
• Furthermore, it's conjointly an honest supply of minerals like Ca, manganese, iron, magnesium, selenium, atomic number 30 and phosphorus.

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Asian Broccoli Stir Fry ( Khmer Cuisine)

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