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

Low carbohydrate, Low fat

Copyright John Paul Urizar

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.

½ tbsp sesame oil
2 cloves garlic, crushed
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

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

Scale recipe to serves

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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