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Ginger Broccoli

:  September/October 2007

Your rating: None Average: 3.7 (20 votes)

Broccoli gets a Southeast Asian treatment in this quick sauté with fresh ginger, mellow rice vinegar and rich, salty fish sauce. Serve alongside any Asian noodle or fried rice dish.


Ginger Broccoli Recipe

Makes: 4 servings, 1 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 | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 tablespoon canola oil
  • 2 tablespoons minced garlic
  • 4 teaspoons minced fresh ginger
  • 1 pound broccoli crowns, trimmed and chopped (about 6 cups)
  • 3 tablespoons water
  • 1 tablespoon fish sauce, (see Note)
  • 1 tablespoon rice vinegar

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Preparation

  1. Heat oil in a large skillet over medium-high heat. Add garlic and ginger and cook until fragrant but not browned, 30 seconds to 1 minute. Add broccoli and cook, stirring, until the broccoli is bright green, 2 minutes. Drizzle water and fish sauce over the broccoli; reduce heat to medium, cover and cook until the broccoli is just tender, about 3 minutes. Stir in vinegar just before serving.

Tips & Notes

  • Note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian section of large supermarkets and in Asian specialty markets. We use Thai Kitchen fish sauce, lower in sodium than other brands (1,190 mg per tablespoon), in our recipe testing and nutritional analyses.

Nutrition

Per serving: 74 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 328 mg sodium; 372 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Vitamin A (60% dv), Folate (19% dv)

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable, 1 fat


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Recipe Categories

Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Quick (total 30 min. or less)
Type of Dish
Side dish, vegetable
Ethnic/Regional
Asian
Thai
Publication
September/October 2007
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