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Stir-Fried Broccoli With Oyster Sauce

Yield 8 servings (serving size: 1 cup)
For an easy side for Asian entrées, stify fry broccoli and serve with a homemade oyster sauce.  The garlicky oyster sauce not only goes well with broccoli, but also with asparagus, zucchini, green beans, or cauliflower.

Ingredients

  • 2 pounds broccoli
  • 6 cups water
  • 1/2 cup fat-free, less-sodium chicken broth
  • 3 tablespoons oyster sauce
  • 1 1/2 tablespoons rice wine or sake
  • 1 1/2 teaspoons cornstarch
  • 1 1/2 teaspoons sugar
  • 1 teaspoon low-sodium soy sauce
  • 1 teaspoon dark sesame oil
  • 1 1/2 tablespoons vegetable oil
  • 1/4 cup minced green onions
  • 1 1/2 tablespoons minced peeled fresh ginger
  • 2 tablespoons minced garlic (about 8 cloves)

Nutrition Information

  • calories 80
  • caloriesfromfat 40 %
  • fat 3.5 g
  • satfat 0.6 g
  • monofat 1 g
  • polyfat 1.7 g
  • protein 3.8 g
  • carbohydrate 10.3 g
  • fiber 3.6 g
  • cholesterol 0.0 mg
  • iron 1.1 mg
  • sodium 275 mg
  • calcium 62 mg

How to Make It

  1. Cut broccoli florets and stems into bite-size pieces to measure 10 cups.

  2. Bring water to a boil in a large Dutch oven; add broccoli. Cook broccoli 4 minutes or until crisp-tender; drain.

  3. Combine broth and next 6 ingredients (broth through sesame oil); stir well with a whisk. Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; sauté 15 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until thick, stirring constantly. Add broccoli; cook 30 seconds, tossing to coat.