Stir-Fried Broccoli with Lily Buds and Wood Ear

Why people make this dish

Broccoli is a remarkably complete vegetable — protein, carbohydrate, a little fat, minerals, vitamin C and carotene — and it carries more minerals and folate than many other vegetables. In recent decades it’s been one of the most-studied vegetables for its protective plant compounds, and a vegetable-rich diet is broadly associated with better long-term health. Nourilo’s stir-fry pairs broccoli with dried lily buds and wood ear, making a light, balanced dish the whole family — young and old — can enjoy.

Method

1. Soak the dried lily buds and wood ear in water until soft, then remove the tough tips. Wash the broccoli and cut into small florets.
2. Heat oil and fragrance the minced ginger and garlic.
3. Add the broccoli, lily buds and wood ear, and stir-fry until aromatic.
4. Splash in a little wine, add seasoning and a little stock, and cook about 10 minutes, then plate up.

Nourilo’s Tips

When choosing broccoli, pick a head that feels heavy with a deep-green, fine-grained crown — too firm and it eats tough and old rather than crisp and tender. Eating this dish regularly is traditionally regarded as supportive for general health.