Mayo Clinic Health Library

Recipe: Sichuan broccoli and cauliflower

Updated: 04-15-2011

Dietitian's tip: Equal measures of green beans, bell peppers (capsicums) or other favorite vegetables can be substituted in this quick and easy recipe.

Ingredients

Serves: 6

  • 3 cups 1/2-inch cauliflower florets
  • 3 cups 1/2-inch broccoli florets
  • 3 tablespoons oyster sauce
  • 1 tablespoon water
  • 1/4 teaspoon chili paste or red pepper flakes
  • 1 tablespoon olive oil
  • 1 tablespoon peeled and minced fresh ginger
  • 3 cloves garlic, minced
  • 1 carrot, peeled and thinly sliced on the diagonal
  • 1 green (spring) onion, green top only, thinly sliced on the diagonal

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the cauliflower and broccoli and return to a boil. Cook until the vegetables are tender-crisp, about 1 minute. Drain the vegetables and then plunge them into a bowl of ice water to stop the cooking. Drain again and set aside. In a small bowl, stir together the oyster sauce, water and chili paste. Set aside.

In a large, heavy nonstick frying pan, heat the olive oil over medium-high heat. Add the ginger and garlic and saute for 30 seconds. Don't let the garlic brown. Add the carrot and saute for 1 minute. Add the cauliflower and broccoli and stir until just tender, about 2 minutes. Add the oyster sauce mixture and toss until the sauce is evenly distributed and the mixture is heated through, about 1 minute.

Transfer to a warmed serving dish and garnish with the green onion. Serve immediately.

Nutritional Analysis per serving
  • Calories: 58
  • Total carbohydrate: 8 g
  • Cholesterol: 0 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: 2 g
  • Protein: 3 g
  • Saturated fat: 0 g
  • Sodium: 87 mg
  • Total fat: 3 g
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Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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