Saturday, March 5, 2011

Turknoy Dishes: Fried Rice with Brocolli in Oyster Sauce

Turkish dishes are use lots of broccoli. Hopefully we get to include some of Turkish dishes with lots of broccoli it it. But for the mean time, let us rave about the Health Benefits of Broccoli. Last week, we commit our Turknoy family to include Salmon in our menu plan for every week. This week is another commitment to healthy living: to include broccoli as a key vegetable ingredients in our meals. We have already started with rice (of course!) and pasta.

Broccoli provides a high amount of vitamin C, which aids iron absorption in the body, prevents the development of cataracts, and also eases the symptoms of the common cold.

The folic acid in broccoli helps women sustain normal tissue growth and is often used as a supplement when taking birth control pills and during pregnancies.

The potassium in broccoli aids those battling high blood pressure, while a large amount of calcium helps combat osteoporosis.
The vegetable is also fiber-rich, which enhances the gastrointestinal (GI) tract, as well as aims to reduce blood cholesterol levels.
In recent years, broccoli has made the headlines regarding three components found in the vegetable. For instance, indole-3-carbinol has captured the attention of those looking to prevent hormone-related cancers, such as breast- and prostate cancer.
I3C promotes "good" hormones, while working against destructive ones. The sulforaphane in broccoli also helps to increase the level of enzymes that block cancer, while the beta-carotene in broccoli transforms into vitamin A within the body, providing an effective antioxidant that destroys free radicals (responsible for weakening the defense of cells).

Additionally, the health benefits of broccoli have been linked to preventing and controlling the following medical concerns: Alzheimer's disease, diabetes, calcium deficiencies, stomach and colon cancer, malignant tumors, lung cancer, heart disease, arthritis, and even the aging process.

If that didn't convince you yet, let me try what I showed to the Turknoy kids:

So right, Hurray-hurrah for broccoli!

Alright then, off with our recipe: Fried Rice with Broccoli in Oyster Sauce

What you will need:
Leftover rice (or you can opt for newly cooked rice!)
Broccoli (lots of it!)
Oyster Sauce
Olive Oil
Hot water

How to Cook:
Heat up pan. Put olive oil. Toss in the chopped garlic, when cooked, put in the oyster sauce, broccoli and hot water. (That's how I do it - but I am really open for suggestions how!)  When broccoli is half cooked, put in the rice.

Put salt and pepper to taste. Serve hot.

Fried rice with broccoli in Oyster Sauce (i tried with mushrooms as those were almost rotting in our fridge!)

Served with fried Milkfish, Pinoy's national fish!

I almost forgot to mention - this is breakfast - Turknoy style!

Afiyet Olsun!


  1. looks really yummy...healthy too! happy food trip friday! :)

    PinayMum - Mommy's Life Around...

  2. Wow.. thanks for the info!

    my Food Trip Friday post

    By the way, am also inviting you to join my food meme, Weekend Eating. It's a food meme every Monday. Details can be read HERE. Hope you can join. Thanks!

  3. Visiting here from FTF #36...
    I love the way you encourage your kiddos to eat veggy...

    Nadaan, nakibasa at natakam
    Brown Pinay
    My Point of View

  4. I'll opt for red rice and no oyster sauce. :)

    FTF #21.


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XOXO Turknoys


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