Nutritious Braised Kabocha Squash and Broccoli
Kabocha Squash and Broccoli Stew: A Nourishing Side Dish
A delightful side dish featuring a healthy combination of kabocha squash, rich in Vitamin C and dietary fiber, and broccoli, packed with antioxidants and calcium. This dish is known for its potential to inhibit carcinogens, making it beneficial for patients. Enjoy this nutritious and delicious addition to your meal!
Main Ingredients- 2 mini kabocha squash (approx. 400-500g)
- 1 head of fresh broccoli (approx. 200-250g)
- 1/2 stalk of green onion
- 1/2 onion
Braising Sauce- 70ml water (1/3 cup)
- 2 Tbsp soy sauce
- 2 Tbsp corn syrup (or oligosaccharide)
- 1 Tbsp anchovy sauce (or regular soy sauce/fish sauce)
- 2 Tbsp sesame oil
- 1 Tbsp toasted sesame seeds
- 70ml water (1/3 cup)
- 2 Tbsp soy sauce
- 2 Tbsp corn syrup (or oligosaccharide)
- 1 Tbsp anchovy sauce (or regular soy sauce/fish sauce)
- 2 Tbsp sesame oil
- 1 Tbsp toasted sesame seeds
Cooking Instructions
Step 1
Start by thoroughly cleaning the kabocha squash and broccoli. Fill a large bowl with water and add 1 tablespoon of vinegar. Submerge the kabocha squash and broccoli in this solution for about 5 minutes to sanitize them. Rinse them under running water and pat dry. For the kabocha squash, remove the stem, cut it in half, scoop out the seeds and pulp, then chop it into bite-sized pieces, leaving the skin on. Cut the broccoli into florets, and dice the onion. Slice the green onion into thin strips.
Step 2
Now, let’s prepare the delicious braising sauce. In a small bowl, combine 70ml of water, 2 tablespoons of soy sauce, 2 tablespoons of corn syrup, and 1 tablespoon of anchovy sauce. Stir well until the sugar is dissolved. The anchovy sauce adds a savory depth, but you can substitute it with regular soy sauce or fish sauce if needed.
Step 3
In a pan, add all the prepared vegetables: kabocha squash, broccoli, onion, and green onion. Pour the braising sauce evenly over the vegetables. Gently toss everything together with a spatula or spoon to ensure the sauce coats all the ingredients. Be careful not to mash the vegetables while mixing.
Step 4
Cover the pan with a lid and simmer over medium-low heat for about 5 minutes, allowing the vegetables to start softening. It’s a good idea to bring it to a boil over medium-high heat initially, then reduce the heat once it starts simmering. Cooking with the lid on helps to steam the vegetables and keep them moist.
Step 5
After 5 minutes, remove the lid and check if the vegetables are tender. Gently stir the ingredients with the sauce to combine. Now, continue to simmer uncovered over medium-low heat until the sauce has thickened and is coating the vegetables beautifully. Stir occasionally to prevent sticking. Just before turning off the heat, stir in 2 tablespoons of sesame oil and 1 tablespoon of toasted sesame seeds for an extra fragrant and nutty finish. Your nutritious side dish is ready!
