Both my men need some persuading to eat their cruciferous vegetables.
Especially my husband wrinkles his nose in disgust when he detects a
hint of sulphuric odour. Occasionally I insist that they eat their way
through some kind of cabbage.
My son is happy with steamed broccoli, doused in soya sauce, but my
husband needs a bit more convincing. The Asian flavours of this
stir-fried dish mask the scent of the cabbage family sufficiently enough
for him. This recipe combines green broccoli with vibrant red bell
pepper tossed together with ginger, spring onions, garlic, sesame oil
and soya sauce.
I don’t mind just stir-frying the broccoli for around two minutes or so.
That leaves the little florets crunchy in the middle. If you have a
nagging husband like me, you might want to steam the broccoli two
minutes before stir-frying. That makes it a lot softer without damaging
the vitamins too much.
Wishing you happy cooking, always!
Stir-fried broccoli, Asian style
Ingredients:
(for 4 servings)
- 2 cups broccoli (one big or two smaller heads)
- 1 big red bell pepper
- 6 spring onions
- 3 cloves garlic
- 1 tbsp minced ginger
- ½ tbsp sesame oil
- 1 tbsp extra virgin olive oil
- 2 tbsp soy sauce
- Salt
- Pepper
Clean
and wash the spring onions. Chop them as you like. Peel the garlic
cloves and mince them. Wash the bell pepper and the broccoli. Cut the
bell pepper into cubes or slices and divide the broccoli into small
florets. If you want to steam your broccoli to soften it, do this now.
Clean the ginger root and mince it. About one inch (2.5 cm) of ginger
will give you one tablespoon.
Place all your ingredients into easy reach before you start stir-frying.
Heat the olive oil in a wok. Add the onions, the ginger and the garlic
and stir them until the onions have softened and turned a bit
translucent.
Add
the bell pepper, the soy sauce and the sesame oil and combine well.
Finally add the broccoli and fry for another two minutes or so.
If
you want some zing in this dish, add some chopped fresh chillies in the
beginning. Add salt and pepper before serving according to your taste.
Tip:
The healthy components of garlic and onions need oxygen to become heat
and acid resistant. Experts recommend cleaning, chopping or crushing
garlic and onions about 15 minutes before use. By doing this, you get
the maximum benefits of the anti-cancer agents in garlic and onions.