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My Cooking Journal 24 - Stir Fry Broccoli and Cauliflower with Fish Cake
by
esther goh
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,%20A%20(high%20level),%20B1%20(Thiamin),%20B2%20(Riboflavin),%20B3%20(Niacin),%20B5%20(Pantothenic%20acid),%20B6,%20B9%20(Folate).%20Its%20also%20contain%20minerals%20such%20as%20calcium,%20iron,%20magnesium,%20phosphorous,%20dietary%20fibre,%20potassium%20and%20zinc.%3C/p%3E%3Cp%3EVitamin%20C%20helps%20the%20body%20to%20absorb%20iron,%20eases%20symptoms%20of%20common%20cold,%20boost%20immune%20system%20and%20repair%20body%20tissue.%20And%20with%20the%20presence%20of%20sulphur%20and%20amino%20acids%20in%20Broccoli,%20it%20has%20become%20a%20good%20detoxifier%20that%20will%20help%20to%20purify%20our%20blood,%20remove%20free%20radicals%20and%20toxins%20from%20your%20body,%20combat%20problems%20such%20as%20skin%20disease,%20rashes,%20arthritis,%20rheumatism%20etc.%3C/p%3E%3Cp%3EVitamin%20A%20(mostly%20beta-carotene)%20helps%20to%20maintain%20good%20eyesight%20and%20prevent%20cataracts.%20It%20also%20helps%20to%20balance%20the%20Vitamin%20D%20metabolism%20in%20our%20body%20and%20boost%20our%20immunity%20with%20the%20assistance%20of%20others%20vitamins%20and%20minerals%20such%20as%20copper,%20zinc,%20phosphorous%20etc.%3C/p%3E%3Cp%3EWith%20the%20presence%20of%20Vitamin%20C,%20B%20and%20A,%20it%20helps%20us%20to%20maintain%20healthy%20skin%20and%20hair%20and%20revives%20our%20skin%20tissues.%20Folate%20(B9)%20is%20good%20for%20woman%20in%20sustaining%20growth%20of%20normal%20tissue,%20prevent%20birth%20defects.%20Broccoli%20being%20rich%20in%20Calcium%20assists%20us%20to%20build%20strong%20bone%20and%20teeth%20and%20prevent%20osteoporosis.%3C/p%3E%3Cp%3EIt%20is%20definitely%20a%20great%20food%20for%20weight%20watcher%20as%20it%20is%20low%20in%20calories%20and%20high%20in%20fiber.%20It%20helps%20to%20prevent%20constipation%20problems%20and%20maintain%20good%20digestive%20system.%20Beside%20this,%20its%20rich%20in%20fiber,%20beta-carotene,%20omega-3%20fatty%20acids%20along%20with%20chromium%20(mineral)%20help%20to%20regulate%20blood%20pressure%20and%20reduce%20blood%20cholesterol%20levels,%20this%20in%20turn%20will%20help%20us%20to%20maintain%20a%20healthy%20heart.%3C/p%3E%3Cp%3ELast%20but%20not%20least,%20one%20impressive%20characteristic%20of%20Broccoli%20is%20it%20helps%20to%20fight%20against%20cancer.%20It%20contains%20phytochemicals%20(anit-carcinogens)%20which%20includes%20indoles%20and%20isothiocynates%20also%20called%20suolforaphase%20that%20helps%20to%20promotes%20good%20enzymes%20to%20fight%20against%20cancer%20like%20breast%20cancer,%20lung%20cancer,%20prostate%20cancer%20etc.%3C/p%3E%3Cp%3EBuy,%20Storage%20and%20Preparation:%3C/p%3E%3Cp%3EYou%20can%20purchase%20broccoli%20from%20local%20supermarkets%20or%20wet%20markets.%20Before%20purchase,%20choose%20those%20that%20are%20firm,%20greenish%20or%20purple-green%20in%20colour%20and%20compacts%20with%20florets.%20Make%20sure%20the%20broccoli%20is%20unwilted,%20no%20yellow/brown%20spots%20on%20stalks/forets%20and%20no%20yellow%20flowering%20as%20this%20is%20a%20sign%20of%20maturity.%3C/p%3E%3Cp%3EIt%20is%20best%20to%20cook%20after%20purchase%20or%20within%20three%20days%20of%20purchase.%20Refrigerated%20it%20for%20up%20to%205-7%20days%20can%20still%20be%20good.%20To%20maintain%20it%20freshness,%20wrap%20in%20paper%20towels%20or%20newspaper,%20then%20place%20it%20in%20a%20plastic%20bag%20and%20refrigerate%20it.%3C/p%3E%3Cp%3EIf%20happens%20that%20you%20decided%20not%20to%20cook%20it%20after%20washing%20and%20trimming%20of%20the%20broccoli,%20just%20store%20them%20in%20a%20air-tight%20container%20and%20keep%20it%20in%20refrigerator%20for%20up%20to%203%20days.%20%20It%20can%20still%20maintain%20it%20freshness.%3C/p%3E%3Cp%3EPreparation%20(Broccoli%20or%20Cauliflower):%3C/p%3E%3Cp%3ECut%20the%20flowerets%20into%20quarters%20or%20halves%20to%20achieve%20even%20size%20for%20ease%20of%20stir%20frying.%20Peel%20the%20stem%20and%20slice%20stems%20diagonally%20to%201/2%20inch%20length%20.%20Wash%20thoroughly%20in%20water%20and%20drain.%3C/p%3E%3Cp%3EIngredients:%3C/p%3E%3Cp%3EPrepare%20the%20oyster%20sauce%20in%20a%20small%20bowl,%20then%20mix%20with%20water%20and%20set%20aside.%20Also%20prepare%20the%20corn%20flour%20in%20a%20sauce%20plate%20and%20mix%20with%20water%20for%20use%20later.%20Both%20set%20aside.%3C/p%3E%3Cp%3EPrepare%20the%20wok%20with%20water%20(enough%20to%20cover%20the%20broccoli%20and%20cauliflower%20florets),%20then%20add%20few%20drops%20of%20olive%20oils%20and%20pinch%20of%20sea%20salt.%3C/p%3E%3Cp%3EOnce%20water%20boils,%20pour%20in%20the%20cauliflower%20florets%20first,%20let%20it%20sit%20in%20the%20boiling%20water%20for%202%20minutes.%20Then%20add%20in%20the%20broccoli%20florets.%20Blanch%20both%20for%203%20minutes%20(Broccoli%20will%20turn%20bright%20green%20in%20colour).%20Remove%20them%20and%20rinse%20under%20running%20water%20(for%20cooling%20purposes%20-%20to%20prevent%20them%20from%20overcooking)%20and%20set%20aside.%3C/p%3E%3Cp%3EHeat%20wok,%20add%20sliced%20fish%20cake%20into%20the%20wok.%20Briefly%20stir%20fry%20till%20its%20turn%20lightly%20brown.%20Dish%20out%20and%20set%20aside.%3C/p%3E%3Cp%3EHeat%20up%201%20tablespoon%20of%20olive%20oil,%20add%20sliced%20ginger%20and%20stir%20fry%20over%20high%20heat%20till%20fragrance.%20Add%20minced%20garlic%20and%20stir%20fry%20till%20it%20turns%20lightly%20brown.%3C/p%3E%3Cp%3EAdd%20fish%20cake,%20blanched%20broccoli%20and%20cauliflower%20forets,%20stir%20well%20and%20let%20them%20coated%20with%20oil.%3C/p%3E%3Cp%3EAdd%20red%20capsicium,%20mix%20well%20evenly%20(optional).%3C/p%3E%3Cp%3EAdd%20dash%20of%20sugar%20and%20pepper.%20Stir%20thorough%20and%20%20mix%20well.%20Then%20add%20water%20and%20let%20the%20ingredients%20seat%20in%20the%20wok%20until%20water%20boils.%3C/p%3E%3Cp%3EAdd%20oyster%20sauce%20and%20mix%20the%20sauce%20well%20evenly%20with%20all%20the%20ingredients.%3C/p%3E%3Cp%3EAdd%20cornstarch%20and%20lightly%20stir%20until%20the%20sauce%20becomes%20thicken.%3C/p%3E%3Cp%3EMethod%201%20(Cornstarch)Method%202Method%203Method%204%EF%BB%BF%EF%BB%BF%3C/p%3E%3Cp%3EMethod%205%20&%206%EF%BB%BF%EF%BB%BF%EF%BB%BF%EF%BB%BF%20%EF%BB%BF%EF%BB%BF%3C/p%3E%3Cp%3EMethod%207%20&%208%3C/p%3E){kind=link}