By Mayo Clinic Staff
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.

Number of servings

Serves 6

Ingredients

  1. 3 cups 1/2-inch cauliflower florets
  2. 3 cups 1/2-inch broccoli florets
  3. 3 tablespoons oyster sauce
  4. 1 tablespoon water
  5. 1/4 teaspoon chili paste or red pepper flakes
  6. 1 tablespoon olive oil
  7. 1 tablespoon peeled and minced fresh ginger
  8. 3 cloves garlic, minced
  9. 1 carrot, peeled and thinly sliced on the diagonal
  10. 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

  • Total fat 3 g
  • Calories 58
  • Protein 3 g
  • Cholesterol 0 mg
  • Total carbohydrate 8 g
  • Dietary fiber 3 g
  • Monounsaturated fat 2 g
  • Saturated fat 0 g
  • Sodium 87 mg

This recipe is one of 150 recipes collected in The New Mayo Clinic Cookbook, published by Mayo Clinic Health Information and Oxmoor House, and winner of the 2005 James Beard award.

Apr. 15, 2011