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Chinese Broccoli also known as Gai Lan

I love gai lan, also known as Chinese broccoli.

As a Chinese, it is essentially an everyday vegetable. Most of the homemade Chinese dishes consist of two or three dishes served with rice, and almost always one of the vegetable dishes will inevitably be gai lan.

Most of the time it is sautéed with garlic or quickly blanched and served with an oyster sauce. Like broccoli, it's incredibly versatile and hearty - you can substitute it anywhere you have broccoli or kale.

Chinese broccoli | www.iamafoodblog.com

What is Chinese broccoli?

Gai lan, kai lan, Chinese broccoli or Chinese cabbage, is a green leafy vegetable with thick stems and small florets. It belongs to the cabbage group and tastes like broccoli.

If you have eaten broccolini, it is very similar as broccolini is a hybrid between broccoli and gai lan. Gai lan is truly one of the most popular Chinese vegetable dishes.

Chinese broccoli also known as gai lan | www.iamafoodblog.com

How to choose gai lan

There are two types of gai lan: regular and baby. The regular gai lan is bigger, older, and a bit sturdier. Baby gai lan is more tender and young. Sometimes you will see the baby gai lan called mini gai lan or gai lan junior. I almost always choose to buy baby gai lan when I see it because it tends to be more tender and flavorful than normal.

Gai lan is seasonless because it is available all year round, which is why it is probably so popular. Gai lan is available in all Asian grocery stores and sometimes even regular grocery stores. When choosing bunches of gai lan, look for dark green stems without an abundance of yellow leaves or flowers (gai lan begins to bloom when old).

Chinese broccoli also known as gai lan | www.iamafoodblog.com

How to prepare gai lan

It is very easy to make the gai lan, all you have to do is wash and cut. Let it soak and wash it, then cut the stems. That's it!

How to cook Chinese broccoli

There are two basic methods of cooking gai lan: sautéing and blanching. Sautéed gai lan is typically made with a light garlic sauce and blanched with an oyster sauce.

Chinese broccoli also known as gai lan | www.iamafoodblog.com

Chinese broccoli with garlic sauce

  • Prepare the sauce: In a small bowl, combine the soy sauce, cornstarch, chicken broth (or water), toasted sesame oil, and shaoxing wine.
  • Sauté the garlic and ginger: Heat a little oil in a wok or large skillet over medium heat. Add the garlic and ginger and cook, stirring, until tender but not golden.
  • Cook the gai lan: Add gai lan to skillet and cook, stirring occasionally, 2 to 4 minutes, until bright green and tender.
  • Skip it: Add the prepared sauce to the skillet and cook until the sauce thickens a little. Remove from the pan and enjoy!

    • Chinese broccoli with oyster sauce

  • Prepare the sauce: In a small saucepan, add a little oil and cook the garlic and ginger until tender but not golden. Add the oyster sauce, Shaoxing wine, and toasted sesame oil. Remove from the heat and reserve.
  • Cook the gai lan: Bring a large pot of water to boil. Add a drizzle of oil and a pinch of salt to the pan. Add the gailan and cook, 2 to 4 minutes, until bright green and tender.
  • To serve: Drain well and serve with the sauce drizzled on top.

    • What is oyster sauce?

    Oyster sauce is a thick salty sauce with a hint of sweet caramel and umami. It can be found in the Asian aisle of any supermarket. If you see the Lee Kum Kee bottle with the two people in jars, pick this one. It is the premium oyster sauce that lists oysters as the first ingredient, as opposed to the one with the red panda label, which has the oysters listed further down the list.

    oyster sauce | www.iamafoodblog.com

    What to serve with Chinese broccoli

    Have a Chinese banquet at home!

    Chinese broccoli recipe

    How to Make Perfect Chinese Broccoli, AKA Gai Lan, in Two Ways

    2 portions

    Preparation time 5 minutes

    Cook time 5 minutes

    Total time 10 minutes

    • 1 pound lan gay size, also known as Chinese broccoli
    • 1 tablespoon of neutral oil
    • 2 cloves of garlic Cortado
    • 2 teaspoons ginger grated

    Garlic sauce

    • 1/3 cup low sodium chicken broth preferably, or broth of your choice
    • 2 teaspoons soy sauce
    • 1 teaspoon cornstarch
    • 1 teaspoon Shaoxing wine optional but highly recommended
    • 1 teaspoon toasted sesame oil

    Oyster sauce

    • 2 oyster sauce
    • 1 teaspoon Shaoxing wine optional but highly recommended
    • 1 teaspoon toasted sesame oil

    Gai Lan stir fry with garlic sauce

    • In a small bowl, combine the chicken broth (or water or vegetable sauce), soy sauce, cornstarch, Shaoxing wine, and toasted sesame oil. Put aside.

    • In a wok or large skillet, heat the oil over medium heat. Add the garlic and ginger and cook, stirring, until tender but not golden.

    • Increase heat to medium-high and add gai lan to skillet and cook, stirring occasionally, until gai lan is bright green and tender, about 2 to 4 minutes depending on size.

    • Add the prepared sauce to the skillet and simmer and reduce slightly.

    Gai Lan blanched with oyster sauce

    The version with oyster sauce has 100 mg more sodium and 1 g more carbohydrates (sugar) per serving than indicated, otherwise the estimated nutrition is the same for both versions.

    Nutritional intake

    Chinese broccoli recipe

    Amount per serving

    Calories 160 calories from fat 94

    % Daily value *

    Thick 10,4gsixteen%

    Saturated fat 1,2 g8%

    Cholesterol 0,01 mg0%

    Sodium 358 mgsixteen%

    Potassium 71 mg2%

    Carbohydrates 10,7g4%

    Fiber 5.2 g22%

    Sugar 2.9g3%

    Protein 3,8 g8%

    Football 632 mg63%

    * Percent Daily Values ​​are based on a 2000 calorie diet.