Ingredients for Chinese Broccoli
Chinese broccoli, also known as gai lan, is a member of the Brassica family. It has dark green leaves that resemble kale, with large clusters of buds at the end of each stem. It is considered a member of the cabbage family, though it does not have the same strong flavor or crunchy texture as its cabbage cousins. To cook Chinese broccoli, you’ll need the following ingredients:
- Chinese broccoli (1 large bunch)
- Garlic (2 cloves, chopped or minced)
- Ginger (1 teaspoon, grated)
- Soy sauce (1 tablespoon)
- Sugar (1 teaspoon)
- Water (1/4 cup)
- Oil (2 tablespoons)
Instructions for Stir-Frying Chinese Broccoli
Chinese broccoli is often cooked using a stir-fry technique. This method of cooking preserves the vegetable’s color and texture. Here are the steps for stir-frying Chinese broccoli:
- Rinse the Chinese broccoli and pat it dry. Cut it into 2-inch sections.
- Heat the oil in a wok or large skillet over medium-high heat.
- Add the garlic and ginger and cook until fragrant.
- Add the Chinese broccoli and stir-fry for 2 minutes.
- Pour in the soy sauce, sugar, and water. Cover the wok and cook until the Chinese broccoli is just tender, about 3-5 minutes.
- Uncover the wok and stir-fry until all of the liquid has evaporated.
- Serve immediately.
Tips for Cooking Chinese Broccoli
When cooking Chinese broccoli, use a wok or large skillet so that all of the pieces of the vegetable are in constant contact with the heat. This will ensure that they are cooked evenly. It is also important to not overcook the vegetable, as this could result in it becoming limp and mushy. Additionally, if the Chinese broccoli is overcooked, some of its vitamins and minerals will be destroyed.
In order to get the best flavor, it is necessary to season the vegetable properly. Soy sauce, garlic, and ginger provide a perfect complement to the mild flavor of the Chinese broccoli. Furthermore, the sugar helps to balance out the saltiness of the soy sauce.
Nutritional Benefits of Chinese Broccoli
Chinese broccoli is an excellent source of vitamins and minerals, and contains very few calories. It is rich in dietary fiber, vitamin B6, vitamin C, folate, and magnesium. It also contains beta-carotene and iron. Eating the vegetable regularly can help promote healthy skin, hair, and bone health.
One cup of cooked Chinese broccoli contains just 35 calories, yet provides 6 grams of dietary fiber. This fiber can help to increase feelings of fullness and regulate blood sugar levels. Additionally, the vegetable is low in fat and cholesterol.
Serving Chinese Broccoli
Chinese broccoli is a versatile vegetable and can be served in a variety of ways. It is commonly served as part of a stir-fry, alongside other vegetables, meat, or fish. It can also be steamed and served as a side dish. The vegetable can also be added to soups and curries to add flavor and texture.
In addition to being a tasty and healthy addition to your diet, Chinese broccoli is also economical. A single bunch usually costs around $2.50, and can make several servings. This makes it a great option for busy families who are looking for a way to add more vegetables to their diets.
Simple Chinese-Style Broccoli Recipes
Chinese broccoli can be prepared in many different ways. Here are some simple recipes that you can try:
- Stir-fried Chinese Broccoli with Oyster Sauce- Simply stir-fry the Chinese broccoli with garlic, ginger, and oyster sauce. Serve as a side dish.
- Chinese Broccoli and Tofu Stir-Fry- Add cubes of tofu to the stir-fry for a hearty and filling dish.
- Steamed Chinese Broccoli- Simply steam the broccoli and serve with a light soy sauce. Serve as a side with rice.
- Chinese Broccoli Soup- Sautee the broccoli with garlic and onion and add to your favorite soup recipe.
Conclusion
Chinese broccoli is a versatile vegetable that is packed with nutrition. It is easy to prepare and can be served in a variety of different dishes. From stir-fries to soups, this vegetable is sure to become a staple in your kitchen. Try adding Chinese broccoli to your regular meals for an easy and delicious way to get more vitamins and minerals into your diet.
