Sichuan Broccoli and Cauliflower

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A low fat, low sodium wok dish.

Preparation time: 10 min
Cooking time: 15 min

Serves: 6


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

I added some watercress for a crunchy addition.


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

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