Wednesday, August 20, 2008


I love broccoli and whenever I go vegetables-shopping, I never fail to get a head of broccoli.  It can keep well in the fridge for a week.

Broccoli is high in vitamin C and soluble fiber and contains multiple nutrients with potent anti-cancer properties. Broccoli also contains the compound glucoraphanin, which can be processed into an anticancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled more than ten minutes. A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer. Broccoli leaf is also edible and contains far more betacarotene than the florets.

Broccoli is usually boiled or steamed.  Although boiling has been shown to reduce the levels of suspected anticancer compounds in broccoli, other preparation methods such as steaming, microwaving, and stir-frying have been shown not to reduce the presence of these compounds.

Broccoli is also high in vitamin K.

So with those in mind, broccoli has always been a favourite dish at home.  Here is how you can do a simple stir-fry version:

1.  Saute some chopped garlic in 2 tbsp oil.
2.  Add in chopped roast pork and stir for 1 minute.
3.  Put in the broccoli and carrots, stir, add in half a tsp salt, 1 tsp oyster sauce and 3 tbsp hot water.  Stir for another minute or so, add a dash of chinese wine and dish everything up to serve.

* Remember - do not cook the broccoli for more than 10 minutes!  You can substitute the roast pork with prawns, pork/beef/chicken fillet.


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