Chinese Broccoli with Garlic and Miso

By on
Jump to Recipe keyboard_arrow_down
70 CALORIES 7g CARBS 5g FAT 2g PROTEIN
1
Freestyle™ SmartPoints™ New!
(1 Old SmartPoints™)
(2 PointsPlus®)
About once every couple of months I make the 40 minute trek to my absolute favorite Thai restaurant and completely throw away my diet for the night.It’s all about moderation and balance, right? They have the most incredible food and for about a year, when I lived one block away from it and weighed a bit more, I ate takeout from there almost weekly. Like out of the box, watching reality TV, stuffing my face take-out. It wasn’t pretty but the food is amazing. And one of my favorite dishes from there has the most delicious Chinese broccoli in it. So for the first time I decided to try and make my own at home and it turned out surprisingly delicious. Can’t find Chinese broccoli? This recipe would work with normal broccoli as well or perhaps broccolini if you can find it.

videocam Slender Kitchen Videos

The Recipe

Chinese Broccoli with Garlic and Miso

Adapted from steamykitchen.com
PREP TIME: 5 Min
COOK TIME: 10 Min
TOTAL TIME: 15 Min
  • printPrint Recipe
  • file_downloadDownload PDF

Ingredients

US METRICS
  • 1 lb Chinese broccoli, sliced
  • 2 tbsp water
  • 1 tbsp olive oil
  • 1 tsp grated fresh ginger
  • 1 U clove garlic, minced
  • 3 U cloves garlic, whole
  • 1/2 tsp crushed red pepper flakes
  • 1 tbsp miso paste
  • 1 tsp soy sauce

Like this Recipe? Try our Meal Plans!

  • Weekly Meal Plans
  • Easy Shopping List
  • Healthy, Low Carb, & Vegetarian
  • Nutritional Information and Points

Instructions

(Hide Photos)
1

To prepare the Chinese broccoli for cooking, cut off the very bottom of the stems and then cut in thirds. This will leave you with some pieces that are mostly stems and other pieces that are mostly leaves. This is what you want.

2

Add about 1 inch of water to the bottom of a saute pan and add the Chinese broccoli and 3 whole cloves garlic. If you need to layer the broccoli, put the stems on the bottom and leaves on the top since the leaves cook more quickly. Bring it to a simmer over medium heat. Cover the pan and let steam for three minutes. Then remove the broccoli and set aside. Pour out any remaining water and wipe to dry.

3

Still on medium heat add the cooking oil, whole garlic cloves, garlic, ginger, and chile flakes. Cook for about 30 seconds until everything becomes fragrant and turn off the heat. Add the miso, 2 tbsp water, soy sauce, and broccoli. Cook for about 1 minute more and serve warm.

Nutritional Facts
Serving Size: 3/4 cup (134g)
Amount Per Serving
Calories 70
Calories from Fat 40
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
3%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 244mg
11%
Total Carbohydrate 7g
2%
Dietary Fiber 3g
13%
Sugars 1g
Protein 2g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
0 Comments
On Chinese Broccoli with Garlic and Miso
user image
Instagram
Did you make this?

Snap a picture and show us what you made on Instagram or Facebook. Tag us using @SlenderKitchen or #slenderkitchen.