Broccoli stir fry with Soy sauce 醬 油 西 蘭 花

Every Chinese family is familiar with this dish as it is so simple to prep, quick to cook and most of all its healthy and extremely nutritious. The broccoli is crunchy in texture and extremely good for your health. Why? Read the 8 beneficial reasons below and start eating your broccoli.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 4 minutes

Ingredients
450-500 grams broccoli
800 ml hot boiling water
2 garlic cloves
1 tablespoon ground nut oil
1 tablespoon light soy sauce
½ teaspoon sesame oil

Method
• Wash, cut broccoli into florets. Bring a pot of water to boil. Once bubbling drop florets and boil for 4 minutes. Drain and set aside.

• Heat a wok on high heat setting. Add oil, once hot, add crushed garlic cloves. Let the garlic infuse the oil for 7 seconds.

• Add the broccoli florets, soy sauce, sesame oil and toss for 10 seconds, serve.

8 reasons why you should include more broccoli in your diet.

Bone Health
Broccoli contains high levels of both vitamin K and calcium both are important for prevention of osteoporosis.

Blood Pressure
Broccoli also contains magnesium which helps to regulate blood pressure.

Eye Health
Broccoli is a good source of vitamin A, carotenoid lutein which helps to prevent macular degeneration and cataracts.

Heart Health
The carotenoid lutein also prevents thickening of arteries. Help to fight against stroke and heart disease.

Nervous System
Broccoli contains a high amount of potassium, which helps maintain healthy brain function as well as nervous system.

Prevention of Cancer
Broccoli contains indole-3-carbinol, an antioxidant and an anti-carcinogen compound found to hinder the growth of prostate, breast and cervical cancer.

Promote bowel actions
Broccoli is high in fibre, which prevents constipation and aids in digestion.

Vitamin C
is an antioxidant necessary for fighting against free radicals which in return boost the immune system.

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