Stir-Fried Broccoli

📝 I: Ingredient List

✅ ​Key Pre-treatment: Soaking in salt water helps remove pesticide residues and small insects. Cut florets into even sizes (3-4cm).

👨‍🍳 II: Detailed Instructions

1. 1.​Pre-treatment of Broccoli:
   • •Cut broccoli into small florets → Soak in salt water for 15 minutes → Rinse and drain.
   • •Peel the stem and slice it (about 2mm thick). It’s crisp, sweet, and reduces waste.
2. 2.​Blanching to Lock in Color:
   • •Add 1L water to a pot → Bring to a boil over high heat → Add 3g salt + 5ml oil (to maintain vibrant green color).
   • •Blanch broccoli ⏱️ for 30-60 seconds → Remove and cool in ice water → Drain thoroughly.
3. 3.​Sautéing Aromatics:
   • •Heat 15ml oil in a wok/pan over high heat until 70% hot (approx. 170°C/340°F) → Add minced garlic (and ginger) 🔥 Sauté over low heat until fragrant (about 10 seconds).
4. 4.​Stir-Frying:
   • •Turn heat to high → Add blanched broccoli → Stir-fry quickly for 45 seconds → Until edges are slightly translucent.
   • •Drizzle 20ml water along the edge of the wok (prevents drying and enhances crispness).
5. 5.​Seasoning and Serving:
   • •Add salt and oyster sauce → Stir-fry for 10 seconds → Turn off heat, drizzle 3ml sesame oil → Mix well with residual heat.

🧂 III: Seasoning Ratio & Nutrition Data

📊 Seasoning Ratio (Precise to Gram)

💡 ​Data Notes:

• •Low cholesterol, high fiber (meets 21% of daily needs). For sodium control, reduce oyster sauce by 50%.
• •Vitamin C content is approximate.

🌟 Health & Flavor Upgrade Suggestions

• •​Low-Sodium Version: Replace oyster sauce with 5g low-sodium soy sauce → Sodium reduced to ~300mg.
• •​Umami Boost Version: Add 20g roasted pine nuts before serving → Protein +3g, enhances nutty aroma.
• •​Color Enhancement: Add 50g carrot slices during blanching → Dietary Fiber +1.2g.

🔍 Nutrition data is based on standard ingredients, with an error margin of ±8%.