Chinese Broccoli Stir Fry

• 份量: 2 servings
• 活動時間: 10 minutes
• 總時間: 15 minutes

食材

1 pound gai lan (rinsed and cleaned (also known as Chinese broccoli)

3 tablespoons oil (any neutral oil such as canola, grapeseed, and avocado)

4 cloves garlic (sliced)

4 tablespoons water

1 tablespoon Shaoxing rice wine (optional but highly recommended)

½ teaspoon salt

½ teaspoon chicken bouillon powder

¼ teaspoon granulated sugar

步驟

Prepare the gai lan:After the Chinese broccoli is rinsed and cleaned, shake off as much water as possible. Separate the leaves from each stem and keep them separated. Using a vegetable peeler or pairing knife, peel off the outer skin of the stem until the tender, pale green center is revealed. This is especially helpful for regular gai lan.*

For the Chinese broccoli stems, trim off the bottoms, then cut the stems at an angle, into bit size pieces. For the leaves, stack them together and cut them into 1 to 2 inch pieces. Keep the stems and leaves separated.

Cook the gai lan:In a wok or large pan over medium heat, add the oil. Once the oil is hot, add the sliced garlic and sauté until the garlic starts to brown.

Add the Chinese broccoli stems and stir fry briefly, about 15 to 30 seconds, then, add the leaves. Give everything a rough mix.

Drizzle in the water and cover with a lid. Allow the gai lan to steam for about 2 minutes, or until the leaves are wilted and the stems are just tender. You may need to stir the vegetables mid way to help it cook more evenly.

Once the leaves have wilted, drizzle the Shaoxing rice wine around the pan. Stir and toss the Chinese broccoli until fragrant and the rice wine is cooked off.

Finish by seasoning the vegetables with salt, chicken bouillon powder, and sugar. Stir and toss well to combine. Enjoy while hot!

營養

• 卡路里: 297.4 kcal
• 總脂肪: 21.1 g
• 飽和脂肪: 1.6 g
• 不飽和脂肪: 19.2 g
• 反式脂肪: 0.1 g
• 膽固醇: 0.1 mg
• 鈉: 770.3 mg
• 總碳水化合物: 18.8 g
• 膳食纖維: 2.8 g
• 總糖: 6 g
• 蛋白質: 8.5 g