Best 4 Gai Lan Nutrition Facts Recipes

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Gai lan, also known as Chinese broccoli, is a leafy green vegetable that offers a wealth of nutritional benefits. This versatile vegetable is a member of the Brassicaceae family, which includes broccoli, cauliflower, and kale. Its unique flavor and crunchy texture make it a popular ingredient in many Asian cuisines. Gai lan is not only delicious but also packed with essential vitamins, minerals, and antioxidants, making it a powerhouse of nutrients that can contribute to a healthy diet. In this article, we will explore the nutritional value of gai lan and provide some tips on how to incorporate this nutritious vegetable into your meals.

Here are our top 4 tried and tested recipes!

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

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

GAI LAN (CHINESE BROCCOLI ) WITH OYSTER SAUCE



Gai Lan (Chinese Broccoli ) With Oyster Sauce image

Very quick and delicious preparation for gai lan or kai lan. Gai lan is sometimes referred to as Chinese broccoli. The stalks are thinner than regular broccoli and as a bonus you also get to eat beautiful yellow gai lan flowers that are often bundled together. This dish is often served at dim sum restaurants. Cooking time is very, very quick and should not be overcooked.

Provided by Rinshinomori

Categories     Vegetable

Time 8m

Yield 4-6 serving(s)

Number Of Ingredients 9

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

Steps:

  • Wash the gai lan and trim the ends of stalk (about 1/2 inch) and discard the ends.
  • Mix the chicken stock, sake, and sugar in a small bowl and set aside.
  • In a large wok or pan heat 1 1/2 T vegetable oil over medium heat. Add the garlic cloves and cook until lightly golden about 1 to 2 minutes. Be careful you do not burn the garlic.
  • Turn the heat to high and add the ginger and cook for 15 to 20 seconds and add gai lan stalks.
  • With a large spoon or spatula scoop up the oil and bathe the gai lan stalks for about 1 minute.
  • Pour the chicken stock mixture and immediately cover the wok or the pan with a tight fitting lid.
  • Turn down the heat to medium and let gai lan steam for about 3-4 minutes. You should be able to easily pierce with the stalks with a fork.
  • Remove the gai lan to a plate, leaving any remaining stock mixture in the wok or the pan and add oyster sauce and sesame oil. Cook for about 1 minute on medium high and pour the sauce over the cooked gai lan and serve.

Nutrition Facts : Calories 77.6, Fat 6.5, SaturatedFat 0.9, Cholesterol 0.5, Sodium 390.9, Carbohydrate 3.5, Fiber 0.1, Sugar 0.8, Protein 0.7

CHINESE BROCCOLI (GAI LAN) WITH OYSTER SAUCE



Chinese Broccoli (Gai Lan) with Oyster Sauce image

Chinese Broccoli (Gai La) with Oyster Sauce is a common dish that you'll find in a lot of Chinese homes or restaurants. If you've ever been to a dim sum place, this is often one of the only the healthy green vegetable dishes that comes around on the carts.

Provided by Sarah

Categories     Vegetables

Time 25m

Number Of Ingredients 4

1 pound Chinese broccoli ((end trimmed and thoroughly washed))
1 teaspoon salt
1-2 tablespoons vegetable oil
2-3 tablespoons oyster sauce ((or to taste))

Steps:

  • Boil 2 quarts/liters of water in your wok or a large pot, and add the salt and oil directly to the water.
  • When the water reaches a good raging boil, carefully add the whole stalks of Chinese broccoli. (Depending on how much you have, you may want to work in two batches.)
  • Use tongs or a pair of chopsticks to submerge the veggies completely and cook for 1-2 minutes, until tender but still a bit crunchy. (If you like the veggies soft, leave them in a bit longer.)
  • Use a pair of tongs or chopsticks to take the Chinese broccoli out of the water. Carefully shake off excess liquid and arrange on a plate. Once they are all plated, you can drain any excess water that may have pooled on the plate.
  • Drizzle a couple tablespoons oyster sauce evenly over the veggies and serve!

Nutrition Facts : Calories 58 kcal, Carbohydrate 9 g, Protein 3 g, Fat 2 g, SaturatedFat 1 g, Sodium 429 mg, Fiber 3 g, Sugar 2 g, ServingSize 1 serving

GAI LAN (CHINESE BROCCOLI) WITH OYSTER SAUCE



Gai Lan (Chinese Broccoli) with Oyster Sauce image

This tender crisp blanched baby Gai Lan (Chinese Broccoli) with Oyster Sauce is a dish served regularly at the dinner table. Very quick and easy to prepare.

Provided by Linda Ooi

Categories     Side Dish

Time 20m

Number Of Ingredients 7

1 lb baby gai lan (Chinese broccoli) ((450g))
2 tbsp vegetable oil
3 cloves garlic ((minced))
½ inch ginger ((minced) (15g))
1 tbsp oyster sauce
1 tbsp soy sauce
1 tsp sesame oil

Steps:

  • Wash and drain gai lan thoroughly. Trim ½ inch off the end of the stalks. Peel the end of the stalks with a paring knife. Set aside.
  • Bring a large pot of water to boil. Add prepared baby gai lan. Blanch until they turn a bright green color, about 3 to 4 minutes.
  • Prepare an ice bath by filling a large bowl with cold water and ice cubes. Remove blanched gai lan from the boiling water into the ice bath to stop the cooking. Drain the water and transfer cooked gai lan onto a plate.
  • Heat vegetable oil in a small saucepan. Saute garlic and ginger for 1 to 2 minutes over medium low heat until lightly brown. Turn off stove. Add oyster sauce and soy sauce. Stir to combine.
  • Pour dressing over cooked gai lan. Serve immediately.

Nutrition Facts : Calories 111 kcal, ServingSize 1 serving

Tips:

  1. Choose young gai lan: Younger gai lan has more tender stems and leaves, which are more enjoyable to eat.
  2. Wash gai lan thoroughly: Gai lan can have small insects or dirt hidden in its leaves, so it's important to wash it thoroughly before cooking.
  3. Don't overcook gai lan: Overcooking can make gai lan tough and bitter. It should be cooked just until the stems are tender and the leaves are still bright green.
  4. Use a variety of cooking methods: Gai lan can be stir-fried, steamed, sautéed, or added to soups and stews. Experiment with different cooking methods to find your favorite way to enjoy it.
  5. Add gai lan to your favorite dishes: Gai lan is a versatile vegetable that can be added to a variety of dishes, such as stir-fries, soups, salads, and omelets.

Conclusion:

Gai lan is a nutritious and delicious vegetable that is easy to cook and can be added to a variety of dishes. It is a good source of vitamins, minerals, and antioxidants. Enjoying gai lan regularly can help you improve your overall health and well-being.

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