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Cooking:
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Spicy and Smart
Broccoli Stir-Fry
BY DANA JACOBI
FOR THE AMERICAN INSTITUTE FOR CANCER RESEARCH |
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- Broccoli is
a true nutritional powerhouse. A member of the cruciferous vegetable
family, broccoli provides natural compounds that seem to bolster
the body’s defenses against cancer. Research also points
to broccoli’s protective role in other conditions, including
cardiovascular disease, stroke and diabetes. Lab studies even
show its potential use in fighting ulcers, thanks to its antibacterial
properties.
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- When buying
broccoli, look for tight florets with no yellow or brown spots.
Darker florets can indicate higher levels of some phytochemicals,
so choose bunches of broccoli with black-green, bluish or purple-tinged
buds. As the highest levels of nutrients occur right after picking,
broccoli that is flash-frozen soon after harvest is often a better
choice than broccoli that has been sitting in the supermarket
for days on end.
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- Overcooking
broccoli can also leach some of the nutrients from the plant,
so avoid boiling in water for extended periods of time. Lightly
cooking preserves the beneficial compounds in broccoli and helps
soften cell walls, which allows your body to more easily absorb
the beta-carotene. (Broccoli’s deep green color conceals
its rich beta-carotene content, which reveals itself when the
vegetable yellows with age.)
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- Drier cooking
methods, like stir-frying, sautéing and steaming, are
ideal because they help plants retain more water-soluble nutrients,
including vitamins C and folate.
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- While stir-frying
is used all over China, dry stir-frying – a specialty of
Sichuan province – uses minimum oil and liquid. Cooks in
this southwestern province, which borders Tibet, also use generous
amounts of ginger and dried red chili pepper pods. These traditional
versions will make smoke come out of your ears, but this recipe
is only modestly hot. Feel free to increase the heat to authentic
levels, if you wish.
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- Sichuan
Stir-Fried Broccoli - Makes 4 servings.
1 Tbsp.
rice wine or dry Sherry
1 Tbsp. reduced-sodium soy sauce
3 Tbsp. water
1 Tbsp. canola oil
1/4 tsp. red pepper flakes
1 Tbsp. chopped garlic
1 Tbsp. finely chopped ginger
5 cups broccoli florets
1/2 tsp. sugar
In small bowl, combine wine and soy sauce with 3 tablespoons
water and set aside.
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- In wok or
large fry pan, heat oil over high heat for 30 seconds. Add red
pepper flakes, garlic and ginger. Stir-fry until fragrant, 30-60
seconds. Add broccoli and sugar, and stir-fry until florets are
well coated with oil and seasoning and bright green, 1-2 minutes.
Pour in soy sauce mixture. Cover wok or pan, and cook until broccoli
is crisp-tender, 4-5 minutes.
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- Per serving:
60 calories, 4 g total fat (0 g saturated fat), 5 g carbohydrate,
3 g protein, 3 g dietary fiber, 120 mg sodium.
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AUTHOR: |
- “Something
Different” is written by Dana Jacobi, author of 12 Best
Foods Cookbook and contributor to AICR’s New American Plate
Cookbook: Recipes for a Healthy Weight and a Healthy Life.
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- The American
Institute for Cancer Research (AICR) is the cancer charity that
fosters research on the relationship of nutrition, physical activity
and weight management to cancer risk, interprets the scientific
literature and educates the public about the results. It has
contributed more than $86 million for innovative research conducted
at universities, hospitals and research centers across the country.
AICR has published two landmark reports that interpret the accumulated
research in the field, and is committed to a process of continuous
review. AICR also provides a wide range of educational programs
to help millions of Americans learn to make dietary changes for
lower cancer risk. Its award-winning New American Plate program
is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of
the World Cancer Research Fund International.
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RECIPE POSTED OCTOBER 17,2008 |
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