Hawaii Foods
Hawaii Foods - Nutrition with aloha College of Tropical Agriculture and Human Resources Cancer Center
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Broccoli with Hamakua Mushooms
Broccoli with Hamakua Mushooms Enlarge Image

Ingredients:

  • 2 tsp Oil, vegetable
  • 4 oz Ali`i mushrooms, sliced
  • 2 pieces Shallot, minced
  • 8 cloves Garlic, minced
  • 2 tsp Ginger, grated
  • 2 pieces Jalapeño peppers, minced
  • 1/4 cup Sake
  • 1 cup Japanese Stock (see notes below)
  • 1 piece Lemongrass stem (split bulb lengthwise)
  • 2 pieces Kafir lime leaves
  • 4 tsp Soy sauce
  • 2 pieces Carrots, sliced
  • 1 lb Broccoli florets
  • 1 cup Milk, low fat
  • 2 tsp Cornstarch
  • 1/4 cup Coconut milk
  • Fresh chopped Thai basil, cilantro and lime juice to garnish


Directions:

  1. Brown mushrooms in oil.
  2. Add shallot, garlic, ginger and peppers.
  3. Add sake, cook for 1 minute.
  4. Add stock, lemongrass and lime leaves.
  5. Bring to a boil. Reduce to simmer and cook, covered for 10 minutes.
  6. Add soy sauce, carrots and broccoli. Cover and steam for 5 minutes.
  7. Combine some of the milk with the cornstarch to make a slurry. Add the rest of the milk to the pot.
  8. Add cornstarch/milk slurry. Bring to a boil and remove from heat.
  9. Stir in coconut milk and herbs. Squeeze lime juice to taste.
  10. Serve over brown rice


Notes:

  • For Japanese Stock, see Four-seeded Salmon and Kabocha Miso Risotto recipe.
  • When making stocks with Asian ingredients, some may have a high level of sodium such as dried bonito flakes, whereas others such as konbu (dried seaweed) contains natural flavor enhancers. However not all the stock will be served, so the sodium intake is actually lower than what is calculated from the ingredient list.


Recipe makes : 4 servings
Serving size : 1 cup
Calories (kcal): 135
Protein (g): 5
Carbohydrate (g): 17
Total Dietary Fiber (g): 4
Total Fat (g): 5
Saturated Fat (g): 3
Monounsaturated Fat (g): 1
Polyunsaturated Fat (g): 1
Cholesterol (mg): 3
Vitamin A (RE): 273
Vitamin E (alpha-TE): 2
Vitamin C (mg): 55
Thiamin (mg): 0
Riboflavin (mg): 0
Niacin (mg): 2
Folate (mcg): 99
Vitamin B-6 (mg): 0
Vitamin B-12 (mcg): 0
Calcium (mg): 109
Iron (mg): 2
Magnesium (mg): 38
Phosphorus (mg): 147
Zinc (mg): 1
Potassium (mg): 513
Sodium (mg): 414


Source: A Dash of Aloha Cookbook, Kapi'olani Community College, University of Hawai'i, 2007