By Mayo Clinic Staff
Sichuan broccoli and cauliflower

Dietitian's tip:

Equal measures of green beans, bell peppers or other favorite vegetables can be substituted in this quick and easy recipe.

Number of servings

Serves 6
  1. Heart-healthy
  2. Weight management
  3. Low-fat
  4. Healthy-carb
  5. Diabetes meal plan


  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 (about 1 cup)
  10. 1 green (spring) onion, green top only, thinly sliced on the diagonal


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

Serving size: About 1 cup

  • Calories 67
  • Total fat 3 g
  • Saturated fat 0.5 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 184 mg
  • Total carbohydrate 8 g
  • Dietary fiber 2 g
  • Total sugars 3 g
  • Added sugars 0 g
  • Protein 2 g

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 a James Beard award.

Nov. 18, 2016