Stir-Fried Broccoli With Oyster Sauce

The garlicky oyster sauce not only goes well with broccoli, but also with asparagus, zucchini, green beans, or cauliflower.

Yield: 8 servings (serving size: 1 cup)

Ingredients

• 2  pounds  broccoli
• 6  cups  water
• 1/2  cup  fat-free, less-sodium chicken broth
• 3  tablespoons  oyster sauce
• 1 1/2  tablespoons  rice wine or sake
• 1 1/2  teaspoons  cornstarch
• 1 1/2  teaspoons  sugar
• 1  teaspoon  low-sodium soy sauce
• 1  teaspoon  dark sesame oil
• 1 1/2  tablespoons  vegetable oil
• 1/4  cup  minced green onions
• 1 1/2  tablespoons  minced peeled fresh ginger
• 2  tablespoons  minced garlic (about 8 cloves)

Preparation

Cut broccoli florets and stems into bite-size pieces to measure 10 cups.

Bring water to a boil in a large Dutch oven; add broccoli. Cook broccoli 4 minutes or until crisp-tender; drain.

Combine broth and next 6 ingredients (broth through sesame oil); stir well with a whisk. Heat the vegetable oil in a large nonstick skillet over medium-high heat. Add onions, ginger, and garlic; sauté 15 seconds. Add broth mixture; bring to a boil. Cook 1 minute or until thick, stirring constantly. Add broccoli; cook 30 seconds, tossing to coat.

Nutritional Information

Calories:

80 (40% from fat)

Fat:

3.5g (sat 0.6g,mono 1g,poly 1.7g)

Protein:

3.8g

Carbohydrate:

10.3g

Fiber:

3.6g

Cholesterol:

0.0mg

Iron:

1.1mg

Sodium:

275mg

Calcium:

62mg