Monday, October 17, 2011

My Cooking Journal 24 - Stir Fry Broccoli and Cauliflower with Fish Cake

Broccoli belongs to the cruciferous family of vegetables which includes relatives such as cabbage, cauliflower, turnips, bok choy etc. With its high nutrition properties, it is recommended to consume regularly. 

This vegetable is low in calories and packed with Vitamin such as C (high level), A (high level), B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6, B9 (Folate). Its also contain minerals such as calcium, iron, magnesium, phosphorous, dietary fibre, potassium and zinc.

Vitamin C helps the body to absorb iron, eases symptoms of common cold, boost immune system and repair body tissue. And with the presence of sulphur and amino acids in Broccoli, it has become a good detoxifier that will help to purify our blood, remove free radicals and toxins from your body, combat problems such as skin disease, rashes, arthritis, rheumatism etc.

Vitamin A (mostly beta-carotene) helps to maintain good eyesight and prevent cataracts. It also helps to balance the Vitamin D metabolism in our body and boost our immunity with the assistance of others vitamins and minerals such as copper, zinc, phosphorous etc.

With the presence of Vitamin C, B and A, it helps us to maintain healthy skin and hair and revives our skin tissues. Folate (B9) is good for woman in sustaining growth of normal tissue, prevent birth defects. Broccoli being rich in Calcium assists us to build strong bone and teeth and prevent osteoporosis.

It is definitely a great food for weight watcher as it is low in calories and high in fiber. It helps to prevent constipation problems and maintain good digestive system. Beside this, its rich in fiber, beta-carotene, omega-3 fatty acids along with chromium (mineral) help to regulate blood pressure and reduce blood cholesterol levels, this in turn will help us to maintain a healthy heart.

Last but not least, one impressive characteristic of Broccoli is it helps to fight against cancer. It contains phytochemicals (anit-carcinogens) which includes indoles and isothiocynates also called suolforaphase that helps to promotes good enzymes to fight against cancer like breast cancer, lung cancer, prostate cancer etc.  

Buy, Storage and Preparation:

You can purchase broccoli from local supermarkets or wet markets. Before purchase, choose those that are firm, greenish or purple-green in colour and compacts with florets. Make sure the broccoli is unwilted, no yellow/brown spots on stalks/forets and no yellow flowering as this is a sign of maturity.

It is best to cook after purchase or within three days of purchase. Refrigerated it for up to 5-7 days can still be good. To maintain it freshness, wrap in paper towels or newspaper, then place it in a plastic bag and refrigerate it. 

If happens that you decided not to cook it after washing and trimming of the broccoli, just store them in a air-tight container and keep it in refrigerator for up to 3 days.  It can still maintain it freshness.

Preparation (Broccoli or Cauliflower):
Cut the flowerets into quarters or halves to achieve even size for ease of stir frying. Peel the stem and slice stems diagonally to 1/2 inch length . Wash thoroughly in water and drain.


  1. 100g Broccoli - Refer above for preparation
  2. 100g Cauliflower - Refer above for preparation (same method as broccoli)
  3. 50g Red Capsicium - Optional (I used up my remaining portion)
  4. 1 piece Fish Cake - Cut into thin slice
  5. 3 slices Ginger
  6. 1 clove Garlic - skin peel and mince
  7. 1 tablespoon Oyster Sauce - mixed with 1 tablespoon water
  8. 1 teaspoon Corn Flour - for sauce thickening
  9. 1 tablespoon Olive Oil
  10. Pinch of Pepper, Sea Salt and Sugar
  11. 1/4 cup Water


  1. Prepare the oyster sauce in a small bowl, then mix with water and set aside. Also prepare the corn flour in a sauce plate and mix with water for use later. Both set aside.
  2. Prepare the wok with water (enough to cover the broccoli and cauliflower florets), then add few drops of olive oils and pinch of sea salt.
  3. Once water boils, pour in the cauliflower florets first, let it sit in the boiling water for 2 minutes. Then add in the broccoli florets. Blanch both for 3 minutes (Broccoli will turn bright green in colour). Remove them and rinse under running water (for cooling purposes - to prevent them from overcooking) and set aside.
  4. Heat wok, add sliced fish cake into the wok. Briefly stir fry till its turn lightly brown. Dish out and set aside.
  5. Heat up 1 tablespoon of olive oil, add sliced ginger and stir fry over high heat till fragrance. Add minced garlic and stir fry till it turns lightly brown.
  6. Add fish cake, blanched broccoli and cauliflower forets, stir well and let them coated with oil.  
  7. Add red capsicium, mix well evenly (optional).
  8. Add dash of sugar and pepper. Stir thorough and  mix well. Then add water and let the ingredients seat in the wok until water boils. 
  9. Add oyster sauce and mix the sauce well evenly with all the ingredients.
  10. Add cornstarch and lightly stir until the sauce becomes thicken.
  11. Dish up and serve.

Method 1 (Cornstarch)
Method 2
Method 3
Method 4

Method 5 & 6
Method 7 & 8

Method 9 & 10

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