Your Recipe

Broccoli stir-fry

Ingrédient Quantité Calories
Broccoli 300g 102kcal
Carottes 61g 25kcal
Céleri 40g 6kcal
Nouilles aux œufs, cuites 275g 380kcal
Ail 9g 13kcal
Huile de tournesol 28g 248kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 15g 5kcal
Amidon de maïs 6.26g 24kcal
Huile, sésame, salade ou cuisson 14g 124kcal
Sauce, huître, prête à servir 36g 18kcal

Recipe Instructions:

Ingredients
2 tbsp sunflower oil
300g purple sprouting broccoli, stalks finely sliced and florets halved or left whole
1 stick celery, thinly sliced
1 carrot, halved lengthways and thinly sliced
3 cloves garlic, thinly sliced
thumb-sized piece ginger, cut into matchsticks
1 red chilli, halved lengthways and thinly sliced
3 spring onions, 2 cut into 3cm segments, 1 thinly sliced
2 tsp cornflour
1 tsp caster sugar
1 tbsp dark soy sauce
2 tbsp oyster sauce
1 tbsp toasted sesame oil
275g pack ready-cooked egg noodles
Method
STEP 1
Heat the sunflower oil in a wok or large frying pan over a high heat. Stir-fry the broccoli stalks, celery and carrot for 4-5 minutes or until beginning to caramelise. Add the garlic, ginger, three-quarters of the chilli and the spring onion segments, and cook for 2 minutes.

STEP 2
Spoon the cornflour into a bowl and stir with a few teaspoons of water to make a thin paste. Add in another 100ml of water, along with the sugar, soy, oyster sauce and sesame oil. Tip into the pan with the broccoli florets and bring to a simmer. Cover and cook for 3-4 minutes or until the sauce has thickened and the florets have cooked through. Add the noodles and toss until reheated.

STEP 3
Divide between bowls and top with the remaining chilli and the thinly sliced spring onion.

Valeurs nutritives
Taille des portions 392 g | ml
Quantité par portion 472
1976
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 25g 32%
Gras saturés 3.1g 16%
Sodium 588mg 26%
Total des glucides 55g 20%
Fibres alimentaires 7.1g 25%
Sucre 5g
Protéine 12g 23%
Vitamine D 0.1mcg 1%
Calcium 124mg 10%
Fer 2.3mg 13%
Potassium 724mg 15%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 317.575 mcg 35%
Thiamine [B1] 0.187 mg 16%
Riboflavine [B2] 0.265 mg 20%
Niacine [B3] 2.209 mg 14%
Acide pantothénique [B5] 1.389 mg 28%
Vitamine B6 0.446 mg 26%
Cobalamine [B12] 0.198 mcg 0%
Floate [B9] 124.755 mcg 0%
Vitamine C 139.052 mg 155%
Vitamine D 0.138 mcg 1%
Vitamine E 7.556 mg 50%
Vitamine K 179.596 mcg 150%
Bétaïne 26.542 mg 0%
Choline 69.898 mg 13%
Carbohydrates
nutriment Quantité DV
Total des glucides 55 g 20%
Sugars 5 g 10%
Fibres alimentaires 7.1 g 25%
Carbohydrate 49.6 g 0%
Glucides nets 50g
acides aminés
nutriment Quantité DV
Alanine 0.435 g 0%
Arginine 0.621 g 0%
Acide aspartique 0.94 g 0%
Cystéine 0.203 g 0%
Acide glutamique 3.028 g 0%
Glycine 0.387 g 0%
Histidine 0.277 g 0%
Isoleucine 0.423 g 0%
Leucine 0.756 g 0%
Lysine 0.446 g 0%
Méthionine 0.187 g 0%
Phénylalanine 0.541 g 0%
Proline 0.88 g 0%
Sérine 0.57 g 0%
Thréonine 0.397 g 0%
Tryptophane 0.119 g 0%
Tyrosine 0.227 g 0%
Valine 0.536 g 0%
Minéraux
nutriment Quantité DV
Calcium 124.43 mg 10%
Cuivre 0.27 mg 30%
Fluorure 1.78 mcg 0%
Fer 2.29 mg 13%
Magnésium 69.67 mg 17%
Manganèse 0.91 mg 40%
Phosphore 233 mg 19%
Potassium 724.41 mg 15%
Sélénium 38.29 mcg 70%
Sodium 587.61 mg 26%
Zinc 1.71 mg 16%
autres
nutriment Quantité DV
Eau 297.126 g 0%
Cendres 3.86 g 0%