Chao-chieh-ts'ai

Vegetables and Salads

Chao-chieh-ts'ai

STIR FRIED BROCCOLI

To serve 6

A 2-pound bunch of broccoli
2 tablespoons peanut oil or flavorless vegetable oil
1 teaspoon salt

1/2 teaspoon sugar
2 tablespoons chicken stock, fresh or canned
1 teaspoon cornstarch dissolved in 1 tablespoon chicken stock, fresh or canned, or cold water

PREPARE AHEAD:

1. Wash the broccoli under cold running water. With a small, sharp knife, cut the broccoli flowerets from their stems in fairly large clusters. Place them in a bowl. Peel the stems by cutting about 1/8 inch into the stringy skin and stripping it down as if you were peeling an onion. Slice the stalks diagonally into 1-inch pieces, discarding the tough, woody-ends. Place the pieces of stalk in a separate bowl.

2. Have the broccoli, and the salt, sugar, stock and cornstarch mixture within easy reach.

TO COOK:

Set a 12-inch wok or 10-inch skillet over medium heat for 30 seconds. Pour in the 2 tablespoons of oil, swirl it about in the pan and heat for another 30 seconds, lowering the heat to moderate if the oil begins to smoke. Drop in the broccoli stalks and stir-fry for about 1 minute to coat the vegetable pieces thoroughly with oil. Add the broccoli flowerets and stir-fry for 1 minute more. Sprinkle in the salt and sugar, and add the chicken broth, stirring for a few seconds. Then cover the pan and cook over moderate heat for 2 to 3 minutes; the broccoli should be tender but still crisp. Give the cornstarch mixture a quick stir to recombine it and pour it into the pan. Stir for a few seconds until the broccoli is coated with a light, clear glaze. Transfer to a heated platter and serve at once.

The Cooking of China: Recipes - Vegetables and Salads

Total Moisture: 842.517153333333
Total Calorie: 588.007
Total Protein: 26.4882666666667
Total Total_Fat: 30.7370666666667
Total Ash: 14.11641
Total Carbohydrate: 68.5831133333333
Total Fiber: 23.76
Total Sugar: 18.0738
Total Calcium: 0.431107666666667
Total Iron: 0.00677461666666667
Total Magnesium: 0.19294
Total Phosphorus: 0.610713333333333
Total Potassium: 2.914102
Total Sodium: 2.669841
Total Zinc: 0.00379331
Total Copper: 0.000467693666666667
Total Manganese: 0.00192411066666667
Total Selenium: 2.36279333333333E-05
Total Vit_C: 0.813564
Total Thiamin: 0.00065802
Total Riboflaven: 0.001092939
Total Niacin: 0.00630288
Total Panto_Acid: 0.00522576
Total Vit_B6: 0.0016143
Total Folate_Tot: 0.57606
Total Folic_Acid: 0
Total Food_Folate: 0.57606
Total Folate_DFE: 0.57606
Total CholineTot: 0.16686
Total Vit_B12: 0
Total Vit_A: 5.68266
Total Vit_A_RAE: 0.28302
Total Retinol: 0.0003
Total Alpha_Carot: 0.228
Total Beta_Carot: 3.29232
Total Beta_Crypt: 0.00912
Total Lycopene: 0
Total Lut_Zea: 12.79566
Total Vit_E: 0.0113589
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.926841
Total FA_Sat: 0.00501546
Total FA_Mono: 0.0127497733333333
Total FA_Poly: 0.00905179333333333
Total Cholesterol: 0.0009

Breakdown By Ingredients:

A 2-pound bunch of broccoli

Number of Grams: 912
Total Moisture: 814.416
Total Calorie: 310.08
Protein: 25.7184
Total Fat: 3.3744
Total Ash: 7.9344
Total Carbohydrate: 60.5568
Total Fiber: 23.712
Total Sugar: 15.504
Total Calcium: 428.64
Total Iron: 6.6576
Total Magnesium: 191.52
Total Phosphorus: 601.92
Total Potassium: 2881.92
Total Sodium: 300.96
Total Zinc: 3.7392
Total Copper: 0.44688
Total Manganese: 1.9152
Total Seleneium: 22.8
Total Vit_C: 813.504
Total Thiamin: 0.64752
Total Riboflavin: 1.06704
Total Niacin: 5.82768
Total Panto_Acid: 5.22576
Total Vit_B6: 1.596
Total Folate_Tot: 574.56
Total Folic_Acid: 0
Total Food_Folate: 574.56
Total Folate_DFE: 574.56
Total Choline_Tot: 164.16
Total Vit_B12: 0
Total Vit_A_IU: 5681.76
Total Vit_A_RAE: 282.72
Total Retinol: 0
Total Alpha_Carot: 228
Total Beta_Carot: 3292.32
Total Beta_Crypt: 9.12
Total Lycopene: 0
Total Lut_Zea: 12795.36
Total Vit_E: 7.1136
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 926.592
Total FA_Sat: 0.35568
Total FA_Mono: 0.10032
Total FA_Poly: 0.34656
Total Cholesterol: 0

2 tablespoons peanut oil or flavorless vegetable oil

Number of Grams: 27
Total Moisture: 0
Total Calorie: 238.68
Protein: 0
Total Fat: 27
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0.0081
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0.0027
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 4.2363
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.189
Total FA_Sat: 4.563
Total FA_Mono: 12.474
Total FA_Poly: 8.64
Total Cholesterol: 0

1 teaspoon salt

Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
Total Potassium: 0.48
Total Sodium: 2325.48
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1/2 teaspoon sugar

Number of Grams: 2.1
Total Moisture: 0.00042
Total Calorie: 8.127
Protein: 0
Total Fat: 0
Total Ash: 0.00021
Total Carbohydrate: 2.09958
Total Fiber: 0
Total Sugar: 2.0958
Total Calcium: 0.021
Total Iron: 0.00105
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0.042
Total Sodium: 0.021
Total Zinc: 0.00021
Total Copper: 0.000147
Total Manganese: 8.4E-05
Total Seleneium: 0.0126
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0.000399
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

2 tablespoons chicken stock, fresh or canned

Number of Grams: 30
Total Moisture: 27.645
Total Calorie: 10.8
Protein: 0.756
Total Fat: 0.36
Total Ash: 0.189
Total Carbohydrate: 1.059
Total Fiber: 0
Total Sugar: 0.474
Total Calcium: 0.9
Total Iron: 0.063
Total Magnesium: 1.2
Total Phosphorus: 8.1
Total Potassium: 31.5
Total Sodium: 42.9
Total Zinc: 0.042
Total Copper: 0.0162
Total Manganese: 0
Total Seleneium: 0.66
Total Vit_C: 0.06
Total Thiamin: 0.0105
Total Riboflavin: 0.0255
Total Niacin: 0.4752
Total Panto_Acid: 0
Total Vit_B6: 0.0183
Total Folate_Tot: 1.5
Total Folic_Acid: 0
Total Food_Folate: 1.5
Total Folate_DFE: 1.5
Total Choline_Tot: 2.7
Total Vit_B12: 0
Total Vit_A_IU: 0.9
Total Vit_A_RAE: 0.3
Total Retinol: 0.3
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0.3
Total Vit_E: 0.009
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.06
Total FA_Sat: 0.0963
Total FA_Mono: 0.1746
Total FA_Poly: 0.0639
Total Cholesterol: 0.9

1 teaspoon cornstarch dissolved in 1 tablespoon chicken stock, fresh or canned, or cold water

Number of Grams: 5.33333333333333
Total Moisture: 0.443733333333333
Total Calorie: 20.32
Protein: 0.0138666666666667
Total Fat: 0.00266666666666667
Total Ash: 0.0048
Total Carbohydrate: 4.86773333333333
Total Fiber: 0.048
Total Sugar: 0
Total Calcium: 0.106666666666667
Total Iron: 0.0250666666666667
Total Magnesium: 0.16
Total Phosphorus: 0.693333333333333
Total Potassium: 0.16
Total Sodium: 0.48
Total Zinc: 0.0032
Total Copper: 0.00266666666666667
Total Manganese: 0.00282666666666667
Total Seleneium: 0.149333333333333
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.00048
Total FA_Mono: 0.000853333333333333
Total FA_Poly: 0.00133333333333333
Total Cholesterol: 0