Free Healthy Recipe - Asian Broccoli with Bamboo Shoots and Water Chestnuts

Low carbohydrate, Low fat

This immune boosting dish with garlic and ginger and vitamin C-packed broccoli is a terrific winter flu buster to serve alongside grilled chicken or fish.

Ingredients

½ tbsp sesame oil

½ tbsp Camellia tea oil

2 cups broccoli florets

1 cup bean sprouts

2 cloves garlic, crushed

2 tsp fresh ginger

½ cup broccoli stalks, cut to a similar size as the bamboo shoots

1 small can bamboo shoots, drained

1 small can water chestnuts, drained and sliced in half horizontally

1 tbsp ground kudzu

¹/3 cup vegetable stock

1 tbsp sodium reduced soy sauce

Method

Heat the oils in a wok and stir fry the broccoli florets, bean sprouts, garlic, and ginger in a non-stick frying pan for 3 minutes with 3 tablespoons of stock. Add broccoli stalks, water chestnuts and bamboo shoots and toss for further minute.

Mix the kudzu with enough cold vegetable stock to make a smooth paste then continue to add the stock until it's combined. Stir the stock with the soy sauce into the vegetables. Simmer for 1 minute and serve.

Note: Camellia tea oil is available from the health section of most supermarkets. Like olive oil it has a high percentage of monounsaturated fat with the added benefit of a high smoke point.

Makes 4 servings

Prep Time:	5 mins
Cooking Time:	10 mins
Ready in:	15 mins
Suitable for:
Side Dish

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Nutritional Information - Per Serve
Kj	339 kj
Calories	81 kcal
Fat	5.2 g
Saturated Fat	0.6 g
Total Carbohydrate	3.3 g
Total Protein	3.5 g
Fibre	3.5 g

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