Friday, May 16, 2014

Stir-Fried Broccolini with Oyster Sauce (Low-Carb)

Stir-Fried Broccolini with Oyster Sauce Recipe
Stir-Fried Broccolini with Oyster Sauce is a delicious way to cook this fun vegetable.

(For Phase One Fridays I feature Phase One Recipes from the past that have been my personal favorites.  This recipe for Stir-Fried Broccolini with Oyster Sauce was updated with new photos and step-by-step instructions, May 2014.)

The Japanese vegetable called Broccolini is something I discovered by accident in 2006 when I become obsessed with broccoli rabe and tried for weeks to get my local store to order it. One of the produce managers sold me broccolini instead, and when I tried it in this Stir-Fried Broccolini with Oyster Sauce I discovered I love broccolini, and have been cooking it ever since. Broccolini is a natural hybrid between broccoli and Gai Lan or Chinese Kale and since I first found it this Asian vegetable has become more common in U.S. stores.  You may also find it called Baby Broccoli, and regular broccoli can also be used in this recipe as well.  (I also think you could substitute something like Hoisin Sauce for the Oyster Sauce and use vegetable stock, which would make this a vegan dish.)

It's always extra fun to update the photos on a super-old recipe like this one; scroll down after the step-by-step pictures to see the original photo from 2006.  (Ugh.)

Here's the baby broccoli I found at Harmons, my new food store crush.

Cut up the broccolini into pieces about 2 inches long and wash if needed.  (Dry with paper towels or spin dry in a salad spinner if your brococlini needs to be washed.)

For stir-frying it's essential to have all the ingredients ready when you start to cook.  Assemble the minced garlic, ground ginger, chicken (or vegetable) stock, oyster sauce, and Chili Garlic sauce on the counter.  You also need sesame oil, which I missed getting in this photo!

I used a wok, but you can definitely make this in a large frying pan.  Heat the pan for 1 minute over high heat, then add the oil and heat 1 minute more.  Add the garlic, ground ginger, and Chili Garlic Sauce (if using) and cook about 15 seconds (just long enough to flavor the oil.)

Add the broccolini and stir-fry about 2 minutes.

Cover the pan, reduce heat to medium high, and cook 3-4 minutes.

Remove the lid, add the Oyster Sauce (or Hoisin Sauce) and cook about 2-3 minutes more.  Drizzle with a few drops of sesame oil and serve hot.

Broccolini
And as promised, here's the cringe-inducing photo of this recipe from 2006!


Stir-Fried Broccolini with Oyster Sauce and Garlic
(Makes about 4 servings, recipe adapted from The Joy of Cooking.)

Ingredients:
1 large bunch broccolini, about 1 pound
1 T peanut oil or vegetable oil
2 tsp. minced garlic (I used minced garlic from a jar)
2 tsp. minced ginger root (I used ground ginger from a jar)
1/2 tsp. Chili Garlic Sauce (optional, it's quite spicy with this added)
1/4 cup chicken stock (or use vegetable stock for vegan version)
3 T oyster sauce, or a bit less (substitute Hoisin Sauce or other vegan stir-fry sauce for vegan version)
4-5 drops toasted sesame oil for drizzling over at the end

Instructions:
Cut broccolini into 2 inch pieces and wash if needed.  (If you do need to wash the broccolini, spin dry in a salad spinner or dry with paper towels before you cook.)

Heat wok or large heavy frying pan for 1 minute over high heat, then add peanut oil, and heat 1 minute more, Add garlic, ginger root, and Chili Garlic Sauce if using, and stir-fry 15 seconds. Add the broccolini and stir-fry about 2 minutes more.  (Be sure to stir constantly when you're cooking at high heat.)

Add chicken stock (or vegetable stock), cover pan, reduce heat to medium-high, and cook about 3-4 minutes (depending on how crisp you like it.)  Uncover the wok and add oyster sauce (or Hoisin Sauce), then cook over medium heat 2-3 minutes more, or until broccolini is bright green and still a little tender-crisp. Drizzle with a few drops of sesame oil and serve immediately.

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South Beach Suggestions:
This dish would be perfect for a side dish for any phase of the South Beach Diet. (Oyster sauce does contain a small amount of sugar, but you're only eating the small amount of sauce that sticks to the broccolini and divided over 4 servings it's not a huge amount of sugar.)  This would taste great with Sauteed Scallops with Garlic or Parmesan Chicken for Phase One.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Stir Fried Vegetables You Might Like:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Spicy Stir-Fried Broccoli Stems ~ Kalyn's Kitchen
Asian Vegetable Stir Fry ~ Recipe Girl
Spicy Stir-Fried Sugar Snap Peas with Soy Sauce, Sesame Oil, and Sriracha ~ Kalyn's Kitchen
Thai Stir-Fried Green with Oyster Sauce ~ The Kitchn
World's Easiest Garlicky Green Beans Stir Fry ~ Kalyn's Kitchen
Stir-Fried Broccoli with Pesto ~ Love Food Eat
Spicy Asian Stir-Fried Swiss Chard ~ Kalyn's Kitchen
Spicy Stir-Fried Bok Choy with Ginger and Soy Sauce ~ Cookin' Canuck
Stir-Fried Green Beans with Lemon, Parmesan, and Pine Nuts ~ Kalyn's Kitchen
Chinese Greens Stir Fry ~ Steamy Kitchen
(Want even more recipes?  I find these recipes from other blogs using Food Blog Search.)

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25 comments:

  1. I really like broccolini. I usually cook it in my steamer, but this sounds good.

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  2. You might want to send Alanna a permalink... check out this post.

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  3. What a beautiful color! Wow.

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  4. That looks delicious. I love those flavors--garlic, oyster sauce, ginger. They go pefectly with broccolini.

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  5. This is a perfectly-timed post. I just picked up some broccolini without a recipe in mind, and this would be perfect.

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  6. Anyone want to suggest a substitute for oyster sauce? (DH has shellfish allergy)

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  7. Cyndi, I think Hoisin Sauce would be great in place of the oyster sauce.

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  8. Just love this dish - Broccolini just seems to taste so fresh and healthy. great to be reminded that I should be cooking this sort of thing more often.

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  9. I adore rapini! The rapini we get is mostly leaves with just a very few of those little florets. We either stirfry it in olive oil with garlic and salt. Or we use it instead of broccoli in our favourite pasta dish (I can't remember if your diet allows pasta, Kalyn.)

    -Elizabeth

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  10. EJM, yes I do eat pasta a lot but I use Dreamfields low carb pasta. Your pasta with ham and broccoli sounds just fantastic. I'm going to try it for sure.

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  11. It's really fantastic, Kalyn, even if it's I who say it. I hope you like it too.

    For a whole other taste sensation, you should also keep badgering your supermarket manager to get hold of some rapini for you. Rapini is not sweet at all. I absolutely adore it.... (I love broccoli as well.)

    -Elizabeth

    wikipedia post on rapini
    http://en.wikipedia.org/wiki/Rapini

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  12. oh my gosh my mother makes that too; she uses the vegetarian oyster sauce. i LOVE it.

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  13. Pearl, I've got to find that vegetarian oyster sauce; sounds very interesting.

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  14. This would probably also be great with a few more veggies and some meat as a stir-fry! Thanks for the recipe.

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  15. Mmm, I love broccolini, and I bet it tastes great with the oyster sauce.

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  16. We love broccolini and oyster sauce, who would have thought something so fishy would go well with a range of vegetables.

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  17. Joanne, I think the possibilities are wide open!

    Cate, I love it. I do find the oyster sauce a little strong sometimes so I'm going to look for the veg version!

    Jillian, me too.

    Neil, I know what you mean. Seems like an unlikely flavor pairing but works every time.

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  18. I have never bought broccolini - guess I never quite knew what to do with it, but now I have a great option!

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  19. I thought we weren't allowed oyster sauce on phase 1?

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  20. LA, I have not heard that. I'm on vacation right now so I can't look it up or check the bottle, but at most you're eating about 1T oyster sauce.

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  21. I like your posts when you feature your old photos. We can see the improvement. This dish looks super healthy!

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  22. Helene, I love seeing the improvement myself. Glad you like it too!

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  23. Kalyn - this sounds delish. I, too, love broccolini. Can you please tell me what the ingredient is in the lower left of the Pinterest ingredient shot? It looks like 2-3 tablespoons of brown sugar?

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  24. That's ginger paste, usually called ground ginger.

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