Stir Fried Kai Lan or Broccoli

May 27, 2023May 27, 20230 14

Stir Fried Kai Lan or Broccoli recipe for a healthy meal

by The Chefin Vegetarian

Prep

10 min

Cook

5 min

Ready In

15 min

Level

Easy

Rating

Ingredients

	350 g baby kai lan or 350 g broccoli , washed and drained
	1 tablespoon peanut oil
	2 garlic cloves , peeled and finely chopped
	1/4 - 1/2 teaspoon salt
	oyster sauce , to drizzle

Nutrision Information

Servings Per Recipe

Calories

Sugar

Fat

Stir-fried vegetables are a popular Chinese dish, and kai lan or broccoli are commonly used as the main ingredient. This dish is versatile and can be enjoyed as a main or served as a side dish. The vegetables are stir-fried until tender but still crisp, and then drizzled with oyster sauce, which adds a burst of flavor to the dish. This recipe is a great way to incorporate more vegetables into your diet and get all the nutrients your body needs.

Instructions

1.	Heat wok or fry pan until hot.
2.	Add the peanut oil and swirl to coat.
3.	Add garlic and stir fry until lightly golden.
4.	Add vegetables and sprinkle with salt.
5.	Stir-fry until the vegetables are tender but still crisp, about 2-4 minutes.
6.	Drizzle oyster sauce and stir-fry about 30 seconds.
7.	Serve hot with rice.
8.

PROS

This dish is healthy, low in calories, and packed with nutrients such as Vitamin C, fiber, and iron.
It is also easy and quick to make, making it perfect for a busy weeknight meal.

CONS

Some people may not like the taste of oyster sauce, and it is high in sodium.
The dish may also lack protein, so it is recommended to pair with a protein-rich side dish or use tofu or tempeh as a meat substitute.

HEALTH & BENEFITS

Both kai lan and broccoli are nutrient-dense vegetables that are low in calories and high in fiber, Vitamin C, and antioxidants. These nutrients are known to boost the immune system, support digestion, and reduce the risk of chronic diseases such as heart disease and cancer.