Stir-Fried Chinese Broccoli

Stir-Fried Chinese Broccoli

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From: EatingWell Magazine, March/April 2015

In this Asian stir-fried vegetable recipe, a touch of sugar is added to balance the bitterness of Chinese broccoli. Serve with Asian-marinated meat and brown rice for a healthy weeknight dinner.

Ingredients 4 servings

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  • 12 ounces Chinese broccoli (see Tips) or broccoli rabe
  • ¾ teaspoon sugar
  • ½ teaspoon salt
  • 2 tablespoons peanut oil, divided
  • 3 slices fresh ginger ( ¼ inch thick), peeled and smashed
  • ¼ teaspoon crushed red pepper
  • 2 tablespoons Shao Hsing rice wine (see Tips) or dry sherry

Preparation

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  1. Trim ¼ inch off broccoli stalks. If the stalks are thicker than ½ inch, cut in half lengthwise. Keeping them separate, cut the stalks and leaves into 2-inch-long pieces. Combine sugar and salt in a small bowl.
  2. Heat a 14-inch flat-bottomed wok or large heavy skillet (not nonstick) over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl in 1 tablespoon oil and add ginger and crushed red pepper; stir-fry until the ginger is fragrant, about 10 seconds. Add the broccoli stalks and stir-fry until bright green, 1 to 1½ minutes. Swirl in the remaining 1 tablespoon oil and add the broccoli leaves; sprinkle with the sugar mixture and stir-fry until the leaves are bright green and just limp, about 1 minute. Swirl in rice wine (or sherry); stir-fry until the stalks are just crisp-tender, 1 to 1½ minutes. Remove the ginger before serving.
  • Equipment: 14-inch flat-bottomed carbon-steel wok
  • Chinese broccoli has a slight bitter flavor reminiscent of broccoli rabe, which is a good substitute (as is broccolini). Look for it in Asian markets, at farmers' markets and some well-stocked supermarkets; opt for bunches with tight flower buds (open flowers are a sign of age).
  • Shao Hsing (or Shaoxing) is a seasoned rice wine used in Chinese cooking to flavor sauces, marinades and stir-fries. Look for it in Asian specialty markets or with other Asian ingredients in large supermarkets. In a pinch, dry sherry is a good substitute.

Nutrition information

  • Serving size: about ½ cup
  • Per serving: 92 calories; 7 g fat(1 g sat); 2 g fiber; 4 g carbohydrates; 3 g protein; 71 mcg folate; 0 mg cholesterol; 1 g sugars; 1 g added sugars; 2,277 IU vitamin A; 17 mg vitamin C; 93 mg calcium; 2 mg iron; 319 mg sodium; 173 mg potassium
  • Nutrition Bonus: Vitamin A (46% daily value), Vitamin C (28% dv)
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetable, 1½ fat

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