Broccoli and carrots are both rich in antioxidants such as vitamin C, beta-carotene, and various phytochemicals, which support the function of the immune system. They also provide dietary fiber, which helps promote gut health and prevent constipation. With these high-fiber ingredients, the satiety they provide, and the lower energy density of the dish make it suitable for colon cancer survivors who need weight management.
Uniquely, broccoli, as a cruciferous vegetable, is rich in sulforaphane, which possesses antioxidative effects and could inhibit the growth of cancer cells. Shrimp is the main source of protein in this dish. It provides lean and high-quality protein, which is essential for tissue repair and other physiological processes in the body.
1. Add a pinch of white pepper to the shrimp. Mix well
2. Heat a pan with medium heat. When the pan is hot, add 1/2 tablespoon of cooking oil and heat it for 30-60 seconds.
3. Add the garlic and ginger. Stir fry until it is slightly browned.
4. Add the shrimp. Stir fry until the shrimp is nearly cooked.
5. Add the broccoli, carrots, and 1/4 cup of water. Then, put the lid on and allow it to cook for around 2 minutes.
6. After that, remove the lid and add the cashews and salt. Stir fry to mix.
7. Serve and enjoy!
8. Video：▶️Stir-fried Broccoli and Shrimp with Cashews and Carrots
Nutrition information
Serving size: 316 g (for 2 persons)
Nutrient contents for each person:
|
Energy |
169kcal |
|
Protein |
14.4g |
|
Total fat |
8.6g |
|
Saturated fat |
1.5g |
|
Trans fat |
0g |
|
Carbohydrate |
11.2g |
| Dietary fiber | 3g |
| Sugar | 3.1g |
|
Sodium |
24mg |
Prepared by Mr. Leung David Chung Wai (Food & Nutritional Science student, HKU)
Reviewed by Dr. Daphne Wu (Food & Nutritional Science, HKU)
