Tender Chinese Broccoli (Gai Lan)

May 19, 2023May 19, 20230 3

Tender Chinese Broccoli (Gai Lan) recipe for a healthy and delicious meal

by The Chefin Vegetarian

Prep

10 min

Cook

5 min

Ready In

15 min

Level

Easy

Rating

Ingredients

Nutrision Information

Servings Per Recipe

Calories

Sugar

Fat

Tender Chinese broccoli, also known as gai lan, is a leafy green vegetable commonly used in Chinese cuisine. It has a slightly bitter taste and a texture similar to broccoli. This dish combines blanched gai lan with a flavorful dressing made with garlic, soy sauce, brown sugar, fish sauce, and sesame oil. This recipe is a healthy and easy-to-make option for a delicious and nutritious meal.

Instructions

1.	Cut off the bottom of the gai lan stems and peel the tough fibrous outer layer with a knife.
2.	Fill a large pot with salted water and bring to a boil. Add the gai lan and blanch for 2 minutes, then transfer to a colander and rinse with cold water.
3.	In a small bowl, whisk together the garlic, soy sauce, brown sugar, fish sauce, and sesame oil to make the dressing.
4.	Heat a wok or large skillet over high heat. Add the dressing and stir for a few seconds until fragrant. Then add the blanched gai lan and toss for 1-2 minutes until coated with the dressing and tender.
5.	Serve hot as a side dish or over rice as a main dish.

PROS

Gai lan is a nutritious vegetable that is low in calories and high in fiber, vitamins, and minerals.
This recipe is also vegetarian and gluten-free.

CONS

Gai lan can be slightly bitter and some people may not enjoy the taste.
It may also be difficult to find in some grocery stores.

HEALTH & BENEFITS

Gai lan is a good source of vitamin C, vitamin K, vitamin A, iron, and folate, among other nutrients. It may have anti-inflammatory and immune-boosting properties as well as potential cancer-fighting benefits.

	1 bunch gai lan
	3 cloves garlic , chopped
	3 tablespoons soy sauce
	2 tablespoons brown sugar
	1 tablespoon fish sauce
	1 teaspoon sesame oil