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If broccoli and cauliflower aren't for you, simply substitute your favorite vegetables.

Serves 6

Equal measures of green beans, bell peppers or other favorite vegetables can be substituted in this quick and easy recipe.

Bring a large saucepan 3/4 full of water to a boil. Add the cauliflower and broccoli and return to a boil. Cook until the vegetables are tender-crisp, about 1 minute. Drain the vegetables and then plunge them into a bowl of ice water to stop the cooking. Drain again and set aside. In a small bowl, stir together the oyster sauce, water and chili paste. Set aside.

In a large, heavy nonstick frying pan, heat the olive oil over medium-high heat. Add the ginger and garlic and saute for 30 seconds. Don't let the garlic brown. Add the carrot and saute for 1 minute. Add the cauliflower and broccoli and stir until just tender, about 2 minutes. Add the oyster sauce mixture and toss until the sauce is evenly distributed and the mixture is heated through, about 1 minute.

Transfer to a warmed serving dish and garnish with the green onion. Serve immediately.

• 3 cups 1/2-inch cauliflower florets
• 3 cups 1/2-inch broccoli florets
• 3 tablespoons oyster sauce
• 1 tablespoon water
• 1/4 teaspoon chili paste or red pepper flakes
• 1 tablespoon olive oil
• 1 tablespoon peeled and minced fresh ginger
• 3 cloves garlic, minced
• 1 carrot, peeled and thinly sliced on the diagonal (about 1 cup)
• 1 green (spring) onion, green top only, thinly sliced on the diagonal

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving