Chinese Broccoli with Seseame Seeds

Whoever decided that Popeye should eat English spinach to become strong really didn't have a clue about the nutritional value of that vegetable. Spinach contains a lot of iron, it is true, but the majority of it is unable to be accessed and utilised by the body.

Chinese vegetables, however, like bok choy, chinese broccoli or choy sum, are high in easily used and digested iron.

This entire dish also contains 4.5g protein, only 400 kj, and is an excellent source of vitamins A & C

Chinese Broccoli with Seseame Seeds

Ingredients:

2 Tbsp sesame seeds
2 tsp sesame oil
2 cloves garlic (crushed)
2 tsp chopped fresh ginger
1 bunch Chinese broccoli
2 Tbsp vegetarian mushroom oyster sauce
3 Tbsp water
1 tsp cornflour

Method:

1. Heat a wok over a moderate heat, add the sesame seeds and brown them, stirring often to prevent burning. Tip them out onto a plate.

2. Pour the sesame oil into the hot wok and add the garlic, ginger and broccoli. Stir fry for 2 minutes, add the mushroom oyster sauce and 1 Tbsp of the water, stirring once.

3. Combine cornflour and water, and add to wok, stirring.

4. Sprinkly with seame seeds and serve immediately.

Serves: 4

Rating: 4

Source: Rosemary Stanton's (2000) book, "Vegetables" - available through Allen & Unwin.