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Asian Greens with Oyster Sauce

asian-greens-vegetable-stir-fry

When your mama said “Eat your greens”, she knew what she was talking about. From a nutrition perspective, they’re one of those foods that you can happily include every single day for the rest of your life and reap the benefits of long term good health!

When my clients think of green vegetables, they often get stuck at broccoli. Which is a fabulous green vegetable, but can get a little boring if consumed ALL the time. Did you know that there are HEAPS of different green vegetables, all rich in nutrition and versatile enough that you can include them in nearly every type of meal. One family of green vegetables that regularly make their way onto my table are Asian greens. Here is a very simple, yet delicious way to eat them!

Asian Greens with Oyster Sauce

Asian Greens with Oyster Sauce (123 downloads)

Ingredients (serves 4):

  • 2-3 bunches baby bok choy or pack choy, ends removed
  • 1 bunch Chinese broccoli, roughly chopped
  • 1 clove garlic, crushed
  • 1 tsp fresh ginger, grated
  • ½ tbsp. soy sauce
  • 2 tbsp. oyster sauce
  • 1 tbsp. peanut oil

Method:

  • Steam the Asian greens (bok choy and Chinese broccoli) for 2-3 minutes in a steamer or blanch them by placing them in a heat proof bowl and cover them with boiling water for 2-3 minutes. Drain.
  • Combine the dressing ingredients (garlic, ginger, soy sauce, oyster sauce, and peanut oil) in a jar or small container and shake or stir well to combine. Toss the warm, drained vegetables in the dressing and serve.
  • This recipe is a fantastic accompaniment to steamed fish or poached chicken breast and a small serving of brown or basmati rice.

Nutrition Info per serve

  • Energy: 378kJ (90 calories)
  • Protein: 4g
  • Carbohydrate: 4g (3g sugar)
  • Fat: 5g (1g saturated fat)
  • Fibre: 5g
  • Sodium: 623mg

This delicious recipe is part of our Kitchen Consultation program, in the Vegetables topic. You can cook one-on-one with one of our nutritionists or dietitians, take home everything you make and walk away with a bunch of helpful resources! They are so much fun. Give us a call on 6174 4663 to find out more.

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