Gai Lan (Chinese Broccoli) and Beef

May 19, 2023May 19, 20230 1
Gai Lan (Chinese Broccoli) and Beef
in Main

Prep

10 min

Cook

10 min

Ready In

20 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 -2 lb lean steak , sliced thinly into one inch long pieces . ( i usually get the presliced `` stir fry '' steak at my grocery )
1 bunch gai lan ( about 2-3lbs , can be found in farmers market or ethnic grocer . Its a large leafy vegetable that tast )
6 teaspoons fish sauce
6 teaspoons sesame oil
6 teaspoons soy sauce
4 -6 fresh garlic cloves , chopped finely ( must be fresh , not jarred )

Nutrision Information

Servings Per Recipe
4
Calories
296
Sugar
2g
Fat
18g
Gai Lan (Chinese Broccoli) and Beef is a popular stir-fry dish in Chinese cuisine. Gai lan is a leafy green vegetable that has thicker stalks and larger leaves compared to regular broccoli. It has a slightly bitter taste and a crunchy texture. The beef in this dish is thinly sliced to allow for quick cooking and to absorb the flavors of the sauce. This dish is perfect for a quick weekday dinner or a weekend lunch.

Instructions

1.In a bowl, mix together the fish sauce, sesame oil, and soy sauce.
2.Set aside.
3.Rinse and chop the gai lan into bite-sized pieces.
4.Heat a wok over high heat and add one tablespoon of oil.
5.When the oil is hot, add the garlic and cook for 30 seconds until fragrant.
6.Add the beef slices and stir-fry for 2-3 minutes until browned.
7.Remove the beef from the wok and set aside on a plate.
8.Add another tablespoon of oil to the wok and add the gai lan.
9.Stir-fry for 2-3 minutes.
10.Return the beef to the wok and add the sauce mixture.
11.Stir-fry for another minute until the beef and gai lan are coated in the sauce.
12.Serve hot with steamed rice.

PROS

This dish is a quick and easy way to get your daily dose of veggies and protein.

Gai lan is packed with vitamins A and C, while the beef is a good source of iron.

This dish is also gluten-free and dairy-free.

CONS

The sodium content in the sauce may be high for some.

The dish may be too spicy for those who are sensitive to heat.

HEALTH & BENEFITS

Gai lan is a cruciferous vegetable that has been linked to reducing inflammation, improving heart health, and aiding digestion.
The beef in this dish is a good source of iron, which is essential for oxygen transport in the body.
The garlic in the dish may also have immune-boosting properties.

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