Best 2 Gai Lan Nutrition Facts Recipes

**Gai Lan: A Nutritious Chinese Vegetable with Versatile Culinary Applications**

Gai lan, also known as Chinese broccoli or kai-lan, is a leafy green vegetable that holds a prominent place in Chinese cuisine. Renowned for its exceptional nutritional value and distinct flavor profile, gai lan has gained global recognition as a culinary delight. Its versatility extends from stir-fries and soups to steamed and roasted preparations, making it a welcome addition to various cooking styles. This article delves into the nutritional aspects of gai lan and presents a diverse selection of recipes that showcase its culinary prowess. From the classic stir-fried gai lan with garlic to the innovative gai lan and tofu soup, these recipes cater to a range of tastes and preferences. Discover the health benefits of gai lan and explore the culinary possibilities it offers through these delectable recipes.

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CHINESE BROCCOLI RECIPE

Chinese Broccoli Recipe image

How to make perfect Chinese broccoli aka gai lan two ways

Provided by Stephanie

Categories Side Dish

Time 10m

Number Of Ingredients 12

Ingredients

1 lb gai lan (trimmed, aka Chinese broccoli)
1 tbsp neutral oil
2 cloves garlic (minced)
2 tsp ginger (grated)
1/3 cup chicken stock (low sodium preferred, or stock of choice)
2 tsp soy sauce
1 tsp cornstarch
1 tsp Shaoxing wine (optional but highly recommended)
1 tsp toasted sesame oil
2 tsp oyster sauce
1 tsp Shaoxing wine (optional but highly recommended)
1 tsp toasted sesame oil

Steps:

In a small bowl, whisk together the chicken stock (or water or vegetable sauce), soy sauce, corn starch, Shaoxing wine, and toasted sesame oil. Set aside.
In a wok or large pan, heat up the oil over medium heat. Add the garlic and ginger and cook, stirring, until soft but not brown.
Turn the heat up to medium high and add the gai lan to the pan and cook, stirring occasionally, until the gai lan is bright green and tender-crisp, about 2-4 minutes depending on size.
Add the prepared sauce to the pan and let it come to a simmer and reduce slightly.
Bring a large pot of water to a boil. While the water is coming to a boil, make the sauce: In a small pot, heat up half of the oil over medium heat. Add the garlic and ginger and cook, stirring, until soft but not brown. Stir in oyster sauce, Shaoxing wine, and toasted sesame oil. Remove from the heat and set it aside.
Add the remaining oil to the boiling water as well as a pinch of salt. Add the gai lan and cook, until bright green and tender-crisp, about 2-4 minutes, depending on size. Drain well.
Serve the gai lan with the oyster sauce drizzled on top.

Nutrition Facts : Calories 160 kcal, Carbohydrate 10.7 g, Protein 3.8 g, Fat 10.4 g, SaturatedFat 1.2 g, Cholesterol 0.01 mg, Sodium 358 mg, Fiber 5.2 g, Sugar 2.9 g, ServingSize 1 serving

DIM SUM STYLE GAI-LAN (CHINESE BROCCOLI)

Dim Sum Style Gai-Lan (Chinese Broccoli) image

This tastes just like the Gai-Lan that my DBF and I get when we go to Dim Sum on Sundays. It is really easy to make at home. It is similar to regular broccoli but it is slightly milder and has broad flat leaves instead of florets. If you can't find Gai Lan, you can substitute broccolini. The baking soda helps the broccoli retain its green color while cooking.

Provided by cookiedog

Categories Vegetable

Time 15m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

1 lb gai lan or 1 lb chinese broccoli
2 teaspoons salt
1 teaspoon baking soda
1 garlic clove, sliced
1 inch gingerroot (1 inch piece, peeled)
2 teaspoons toasted sesame seeds
3 tablespoons oyster sauce
3 tablespoons water or 3 tablespoons chicken broth
1 tablespoon mirin or 1 tablespoon dry sherry
1 tablespoon sugar

Steps:

Gai Lan: Rinse gai lan and trim the end of the stems. Bring eight cups of water to a boil in a large saucepan or stock pot. Stir in salt, baking soda, garlic and ginger. Add gai-lan. Cover and simmer about 4 minutes, until the gai lan turns bright green and is tender-crisp. Drain and serve drizzled with the oyster sauce and sprinkled with sesame seeds.
Sauce: Mix oyster sauce with water or broth, mirin and sugar in a small saucepan. Bring to a boil to melt the sugar. Remove from heat.

Nutrition Facts : Calories 35.5, Fat 1.2, SaturatedFat 0.2, Sodium 1870.1, Carbohydrate 5.7, Fiber 0.4, Sugar 3.2, Protein 0.7

Tips:

Choose fresh gai lan: Look for gai lan with deep green leaves and tender stems. Avoid wilted or yellowing leaves.
Wash gai lan thoroughly: Rinse the gai lan under cold water to remove any dirt or debris.
Trim the gai lan: Cut off the tough ends of the stems and remove any yellow or wilted leaves.
Blanch the gai lan: Blanching helps to preserve the gai lan's color and nutrients. Bring a pot of water to a boil and add the gai lan. Cook for 1-2 minutes, or until the gai lan is bright green. Immediately transfer the gai lan to a bowl of ice water to stop the cooking process.
Stir-fry the gai lan: Heat a wok or large skillet over high heat. Add some oil and the gai lan. Stir-fry for 2-3 minutes, or until the gai lan is tender and slightly charred.
Season the gai lan: Add some soy sauce, oyster sauce, or other seasonings to taste.
Serve the gai lan: Serve the gai lan immediately with rice or noodles.

Conclusion:

Gai lan is a versatile and nutritious vegetable that can be enjoyed in many different ways. It is a good source of vitamins A, C, and K, as well as calcium, iron, and potassium. Gai lan is also low in calories and fat, making it a healthy choice for people who are watching their weight. With its slightly bitter taste and crunchy texture, gai lan is a delicious addition to any meal.