Gai Lan (Chinese Broccoli ) With Oyster Sauce

May 18, 2023May 18, 20230 0
Gai Lan (Chinese Broccoli ) with Oyster Sauce for a Healthy and Delicious Meal
in Vegetarian

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 lb gai lan
1 1/2 tablespoons vegetable oil
3 garlic cloves , peeled and smashed but left intact
1/4 cup chicken stock
1 tablespoon sake ( or sherry ) or 1 tablespoon chinese rice wine ( or sherry )
1/2 teaspoon sugar
3 tablespoons oyster sauce
3/4 inch fresh ginger , cut into 1/4 inch coins and smashed
1 teaspoon sesame oil

Nutrision Information

Servings Per Recipe
4
Calories
110
Sugar
3g
Fat
8g
Gai lan, also known as Chinese broccoli, is a leafy green vegetable that is a staple in many Chinese dishes. It is similar in taste to broccoli but has a slightly more bitter and earthy flavor. Gai lan is a popular vegetable in Chinese cuisine, often stir-fried with garlic or ginger and served as a side dish. This recipe for Gai Lan with Oyster Sauce is a simple and delicious way to prepare this vegetable. The oyster sauce adds a savory flavor that complements the unique taste of the gai lan.

Instructions

1.Wash the gai lan under running water and cut off the tough ends of the stems.
2.In a wok or large skillet, heat the vegetable oil over medium-high heat. Add the garlic and ginger and stir for a few seconds until fragrant.
3.Add the gai lan to the wok and stir-fry for 2-3 minutes.
4.Add the chicken stock and sake or rice wine to the wok, cover, and let simmer for 2-3 minutes.
5.Remove the lid and stir in the oyster sauce, sugar, and sesame oil. Let cook for an additional minute, making sure the gai lan is fully coated in the sauce.
6.Serve hot with rice and enjoy!

PROS

Gai lan is a healthy and nutritious vegetable, high in vitamins A and C and rich in fiber and minerals.

Oyster sauce adds flavor and is low in fat and calories.

CONS

Gai lan can be slightly bitter and may not be appealing to everyone’s taste.

The oyster sauce contains sodium, so those with high blood pressure should consume in moderation.

HEALTH & BENEFITS

Gai lan is loaded with nutrients that can support overall health.
It contains beta-carotene, which is converted into vitamin A in the body, helping to promote healthy vision and immune function.
It also contains vitamin C, which aids in tissue repair and collagen synthesis.
In addition, gai lan is high in fiber, which can help with digestion and lower cholesterol levels.
Oyster sauce is a good source of iron and contains amino acids that can help boost the immune system.

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