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Broccoli & Tomatoes with Rice Wine-Oyster Sauce

:  February/March 2005

Your rating: None Average: 3.9 (7 votes)

When stir-frying firm vegetables like broccoli, cover the wok for 30 seconds after adding the sauce. Cooking the vegetables covered, even for a short time, helps to keep them crisp but tender. If Chinese broccoli is available in your market, use this same method but cut the stalks and leaves into 2-inch pieces.


Broccoli & Tomatoes with Rice Wine-Oyster Sauce Recipe

Makes: 4 servings, 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 1 tablespoon finely chopped ginger
  • 1/2 pound broccoli crowns cut into bite-size pieces and stems cut into 1/4-inch slices, (3 cups)
  • 1 cup cherry tomatoes, halved (about 10 tomatoes)
  • Rice Wine-Oyster Sauce, (recipe follows)
  • 1 teaspoon sesame oil

This recipe calls for:

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Preparation

  1. Heat a 14-inch flat-bottomed wok or large skillet over high heat until a bead of water vaporizes within 1 to 2 seconds of contact. Swirl canola oil into the pan, add ginger and stir-fry for 10 seconds. Add broccoli and stir-fry until bright green, 1 to 2 minutes. Add tomatoes and stir-fry for 15 seconds. Stir Rice Wine-Oyster Sauce and swirl it into the pan; cover and cook for 30 seconds. Stir-fry until the vegetables are just tender but the broccoli is still bright green, 1 to 2 minutes. Stir in sesame oil. Serve immediately.

Tips & Notes

  • Make Ahead Tip: Prep the broccoli up to 4 hours ahead
  • Shao Hsing (or Shaoxing) is a seasoned rice wine. It is available in most Asian specialty markets and some larger supermarkets in the Asian section. If unavailable, dry sherry is an acceptable substitute.

Nutrition

Per serving: 76 calories; 5 g fat ( 0 g sat , 3 g mono ); 0 mg cholesterol; 6 g carbohydrates; 2 g protein; 2 g fiber; 218 mg sodium; 269 mg potassium.

Nutrition Bonus: Vitamin C (100% daily value), Vitamin A (40% dv), Folate (12% dv).

Exchanges: 1 vegetable, 1 fat


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Recipe Categories

Type of Dish
Side dish, vegetable
Ethnic/Regional
Asian
Chinese
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Total Time
15 minutes or less
Servings
4
Preparation/ Technique
Stir-Fry
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Make ahead instructions
Quick (total 30 min. or less)
Vegan
Vegetarian
Publication
February/March 2005
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