Stir-fried Mustard Greens
As temperatures continue to rise lately, let me recommend a refreshing dish – stir-fried mustard greens. Mustard greens have a crisp and refreshing taste, not only helping to cool down the body but also aiding in detoxification. Serving this dish for dinner is both low in fat and delicious. Have any of you tried this dish before?
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You might be wondering, what exactly are mustard greens? And why do they seem different from what you've seen before? Let me explain briefly:
1.What are Mustard Greens?
Mustard greens are a specialty vegetable in China, cultivated in various parts of the world due to their unique flavor and nutritional value. Mustard greens come in different varieties:
① Leaf mustard greens, commonly used in stir-fries, soups, and pickling. Pickled mustard greens are delicious, enhancing appetite and aiding digestion.
② Stem mustard greens are used to make pickled mustard stems, a famous ingredient in "Fuling pickled mustard greens". Consuming them often stimulates the appetite and aids in digestion.
③ Root mustard greens, also known as Chinese turnips, have a firm texture, low moisture content, and are rich in dietary fiber. They have a strong pungent flavor with a hint of bitterness.
2.Who Should Avoid Eating Mustard Greens?
① Patients with Heat-related Conditions
Patients with heat-related coughs, ulcers, eye diseases, hemorrhoids, bleeding, and those with excessive internal heat should avoid eating mustard greens. Mustard greens are warm-natured foods, but consuming them can cause discomfort for those with heat-related conditions.
② Patients with Hypertension
Patients with conditions such as hypertension and arteriosclerosis should be cautious and not consume large amounts of mustard greens. Mustard greens are often pickled, and the pickling process increases their salt content. Therefore, patients with hypertension and arteriosclerosis should limit their consumption.
For this stir-fried mustard greens dish, I've chosen leaf mustard greens, which have a crisp and delicious taste, tender texture, and are free of impurities. Below, I'll provide a detailed introduction for everyone. Let's learn together!
INGREDIENTS
MAIN INGREDIENTS
- 2 bunches of mustard greens
ACCESSORIES
- 1 red chili pepper
- 3 cloves of garlic
SEASONINGS
- Salt, to taste
- Oil, as needed
DIRECTIONS
STEP 1
Prepare the Ingredients. Typically, I would remove the outer layers of leaves and then peel off each leaf individually. I soak them in a mild saltwater solution to remove any residual pesticides.
STEP 2
Bring a pot of water to a boil, add a pinch of salt and a few drops of oil.
Tips:
Adding a pinch of salt helps to remove the bitterness of the mustard greens.
Drizzling a few drops of oil reduces the oxidation of chlorophyll, keeping the vegetables vibrant green.
STEP 3
Once the water is boiling, blanch the mustard greens briefly until they change color, then remove and drain.
STEP 4
Chop the blanched mustard greens into small pieces, separating the stems from the leaves.
STEP 5
Heat oil in a pan, add minced garlic and red chili pepper for those who enjoy spiciness, or omit the chili pepper if you prefer a milder flavor.
STEP 6
After the garlic and chili pepper become fragrant, add the mustard stems and stir-fry.
STEP 7
Stir-fry for a few moments, then add the mustard leaves and continue stir-frying.
STEP 8
inally, add salt to taste and stir-fry evenly.
Tips:
You can also add a few shiitake mushrooms or black fungus according to your preferences, which will add a different flavor to the dish.
STEP 9
Transfer to a serving plate and serve.
Recipe analyzer
- Recipes: Stir-fried Mustard Greens
- Main Ingredients:3
- Servings per recipe:1
- Servings size:508 g
-
Energy (calories)：31 kcal
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Protein：1.47 g
-
Fat：0.14 g
Why gray?
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Carbohydrates：7.23 g
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Protein: 12%4 kcal
-
Fat: 4%1 kcal
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Carbohydrates: 84%27 kcal
The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.
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